MONTAG 16.09.2019
CROSSFIT
STRENGTH A
Reverse Lunges
4 x 6/6
STRENGTH B
BB-Box Step Ups
4 x 6/6
WOD – 12‘ AMRAP
21 Wall Balls 10/6
15 D-Ball over Shoulder
9 DB-Deadlifts 25/17,5
CF-ENDURANCE
WOD – Row Challenge
60' Row as far as possible
DIESTAG 17.09.2019
STRENGTH
4 Supersets of
8 DB-Bench Press
8 Chainsaw Row
WOD – 2RFT
20cal. Row
20 Deadlifts 70/55
20 Wall Balls 10/6
20cal. Ski
20 Burpees
20 Pull Ups
MITTWOCH 18.09.2019
CROSSFIT
STRENGTH
Paused Front Squats
6 x 3
WOD – 20‘ EMOM
1) 2-3 Rope Climbs
2) 10-15 GHD-Sit Ups
3) 30‘‘ Battling Ropes
4) 10-15 Box Jump overs
5) 30‘‘ Double Unders
CF-SKILL
Your Choice!
(max. 2 Exercises)
DONNERSTAG 19.09.2019
CROSSFIT
STRENGTH
Deadlift
12-12-10-8-6-4-2-1-1-1
*work up to 90% of 1RM
WOD – Happy B-Day Agnes =)
‘‘Dirty Thirty‘‘ for Time:
30 Box Jumps
30 Jumping Pull Ups
30 KB-Swings 24/16
30 Lunges
30 K2E
30 Push Press
30 Back Extensions
30 Wall Balls 10/6
30 Burpees
30 Double Unders
STRENGTH CLUB
STRENGTH A
Preacher Curls
3 x AMRAP l/r
STREENGTH B
Standing Filly Press
3 x 8/8
STRENGTH C
3 Supersets of
15 GHD-Sit Ups
10 GHD-Back Extensions
FREITAG 20.09.2019
SKILL/STRENGTH
Sumo Deadlift High Pull
5 x 8-12
WOD – 6RFT
5 KB-High Pulls 24/16
10 Push Press 40/25
15 Sit Ups
CF-ENDURANCE
WOD – Ski Challenge
60' Ski as far as possible
SAMSTAG 21.09.2019
STRENGTH
5 Supersets of
6 BB-Strict Press
12 lat. DB-Raises
WOD – in Teams of 2
‘‘extended BARBARA‘‘ 8 RNDs for Time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
2‘ Rest
*50/50 I go – you go!
SONNTAG 22.09.2019
PUMPEN IM FREE GYM
Comentários