WORKOUT KW38

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!