WORKOUT KW38

MONTAG 20/09/2021


CROSSFIT 18:00/19:00


STRENGTH


4 Sets

1.1.1.1.1 Pull Ups

Rest 15'' betw. reps

Rest 90'' betw. Sets

*Work weighted if possible


WORKOUT


A: 6' AMRAP

10 KB-American Swings 24/16

5 T2B


1K Ski


B: 6' AMRAP

5 Clusters 20/15

10 Push Ups


1K Row


C: 6' AMRAP

5 Chin Ups

10 Push Press 40/25



DIENSTAG 21/09/2021


CROSSFIT 17:00


STRENGTH


A: 12' EMOM

even: 3-5 Heavy Power Cleans

odd: 3-5 Strict HSPU´s


B: 10' E2MOM

20-30'' Nose to wall Handstand Hold


WORKOUT


For time:


21 Deadlifts 80/60

9 Box Jumps

15 Deadlifts 100/70

15 Box Jumps

9 Deadlifts 120/80

21 Box Jumps


CF-INTERMEDIATE 18:00


STRENGTH


A: 10' EMOM

even: 5 Power Cleans

odd: 5 Strict Press


B: 10' E2MOM

20-30'' Nose to wall Handstand Hold


WORKOUT


For time:


21 Deadlifts 50/30

9 Box Jumps

15 Deadlifts 70/40

15 Box Jumps

9 Deadlifts 90/50

21 Box Jumps



MITTWOCH 22/09/2021


BODYWEIGHT 17:00


CROSSFIT 18:00


STRENGTH


A: Double KB Squat


B: KB-Row


WORKOUT


For time:


100 KB-Swings

80 KB DL-High Pulls

60cal. Ski

40 KB Box Step Ups

20 Strict Pull Ups



DONNERSTAG 23/09/2021


CROSSFIT 17:00/19:00


STRENGTH


A: Strict Press

10' to find your 3RM


B: 12' E2MOM

3 Push Press @ your 3RM Strict Press


WORKOUT


100 Push Ups

*every time you break

3 Chin Ups

6 Wall Balls 10/6

9 Double Unders


CF-INTERMEDIATE 18:00


STRENGTH


A: Strict Press

10' to find your 3RM


B: 10' E2MOM

3 Push Press @ your 3RM Strict Press


WORKOUT


75 Push Ups

*every time you break

3 Jumping-Chin Ups

6 Air Squats

9 Double Unders



FREITAG 24/09/2021


STRENGTH


A: Paused OH-Squats

3-3-3-3-3

*2'' on bottom


B: Snatch

3-3-3

2-2-2

1-1-1


WORKOUT


12‘ AMRAP:


3 Hang Power Snatches 50/35

6 BB OH-Lunges 50/35

9 T2B



SAMSTAG 25.09.2021


FUN DAY 10:00

(Kann bis zu 2h dauern!)


WORKOUT A


A: 20' easy Row

on min: 5,10,15 & 20 do:

8 KB-Inclined Bench Press

10 Tall Kneeling KB-Horn Tricep Extensions

12 Push Ups - if possible on KBs


B: 20' easy Ski

on min 5,10,15 & 20 do:

8 KB-Floor Press

10 Bench Dips

12 Banded Tricep Extensions


WORKOUT B


A: 100 KB Russian Swings

*every time you break - 10m Walking Lunges


2' Rest


B: 75 Wall Balls

*every time you break:

7 Push Ups


2' Rest


C: 50 Pull Ups

*every time you break:

5 Box Jumps


2' Rest


D: 25 HSPU´s

*every time you break:

1 Rope Climb



SONNTAG 26/09/2021


FREE GYM !