MONTAG 19/09/2022
CROSSFIT
STRENGTH
20 Rep Squat Programm Week 3 of 6
A: Back Squat
Work up to a heavy set of 2-3
B: 20 Reps @40-50% of 1 RM
WORKOUT
30 RFT
5 Goblet Squats 22,5/15
3 Single Arm Push Press
1 Strict Pull Up
DIENSTAG 20/09/2022
CROSSFIT
STRENGTH
10' EMOM
6 Deadlifts
WORKOUT
20' AMRAP
50/40cal Row
30 Double KB-Squats 16/12
40/30cal Row
20 Double KB-Squats 20/16
30/20 cal Rwo
10 KB-Squats 24/16
MITTWOCH 21/09/2022
CROSSFIT
STRENGTH
A: Farmers Carry
4 x 20m
B: Sled Push
4 x 20m
WORKOUT
12' E2MOM
8/6cal. Row/Ski
8 DB-HPC´s 22,5/15
Max Push Ups in rem. time
Score = total Push Ups
DONNERSTAG 22/09/2022
CROSSFIT
STRENGTH
Leg Lift Overs
1 x 20-30'' work
2 x 15-20'' work
3 x 10-15'' work
Rest = 1:2 (work/rest)
30' EMOM
min 1: 12/9cal. Row
min 2: 1 RND of Cindy
min 3: 20 KB-Russian Swings 24/16
CF-INTERMEDIATE
STRENGTH
Leg Lift Overs
1 x 12-30'' work
2 x 15-20'' work
3 x 10-15'' work
Rest = 1:2 (work/rest)
30' EMOM
min 1: 10/7cal. Row
min 2: 1 RND of Cindy
min 3: 15 KB-Russian Swings 24/16
FREITAG 23/09/2022
CROSSFIT
STRENGTH
A: Bench Press
5 x 5 + Drop Set
B: 100 BB-Bicep Curls
*every 10th rep, do 5 Dips
WORKOUT
For time..
50 Sumo Deadlift High Pulls 30/20
40 T2B
30 Push Press 40/30
20 Pull Ups
10 Thrusters 50/40
SAMSTAG 24/09/2022
FUN DAY
STRENGTH
4 Super Sets
8/8 BB-Front Rack Step Ups
20m DB-Walking Lunges
10m Walking Lunges @BW
3' rest
WORKOUT
In teams of 2
On a 40' running clock...
50 Cal. Row
50 Sit Ups
50 KB-American Swings 24/16
50 Push Ups
50 Deadlifts 80/60
50 Push Ups
50 KB-American Swings 24/16
50 Sit Ups
50cal. Ski
Immediately into the same thing @25 Reps
SONNTAG 25/09/2022
FREE GYM!