Welcome to September! This month, we honor individuals who lost their lives in the line of duty.
MONTAG 09.09.2024
CROSSFIT
WORKOUT - Why Though?
9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges (24/32 kg)
Kipping chest-to-bar pull-ups
Burpee box jumps (61/76 cm)
– Use one kettlebell.
DIENSTAG 10.09.2024
CROSSFIT
WORKOUT - Strategy Is For Squares
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
MITTWOCH 11.09.2024
CROSSFIT
WORKOUT - Hold Please...
4 rounds for time:
150 m run
:30 accumulated dead hang hold
150 m run
:30 accumulated handstand hold
150 m run*
:30 accumulated ring support hold
*sub with 10/15 cal. row/ski/bike
DONNERSTAG 12.09.2024
WORKOUT
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (6/9 kg) (2.7/3 m)
800-m run
Max-reps hang squat cleans in the remaining time (56/84 kg)
FREITAG 13.08.2024
CROSSFIT
WORKOUT - HEAVY DAY
PUSHY GWEN
15-12-9 reps for load:
Push press
STRENGTH WORK
Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.
SAMSTAG 14.09.2024
STRENGTH:
Shoulder press
5-5-5-5-5+
– Max reps on the last set.
SKILL WORK:
EMOM 10:
0:30 double unders
0:30 rest
WORKOUT - ALEXANDER
5 rounds for time with a partner:
31 back squats (43/61 kg)
12 power cleans
SONNTAG 15.09.2024
FREE GYM!
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