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 !