WORKOUT KW39

MONTAG 21.09.2020

CROSSFIT

STRENGTH A: 6' EMOM

even: Hang L-Sit Hold (ALAP)

odd: AMRAP Push Ups

STRENGTH B: 8' E2MOM

8 Rom. Deadlifts

6 Bent over Rows

WOD: for time in teams of 2 [cap 18']

90 Push Press

90 Pull Ups

90cal. Row

*hold a Plank while your partner works on calories!

CF-INTERMEDIATE

STRENGTH A: 6' EMOM

even: Hang L-Sit or Knee Tuck Hold (ALAP)

odd: AMRAP Push Ups

STRENGTH B: 8' E2MOM

8 Rom. Deadlifts

6 Bent over Rows

WOD: for time in teams of 2 [cap 18']

70 Push Press

70 Pull Ups

70cal. Row

*hold a Plank while your partner works on calories!

DIENSTAG 22.09.2020

CROSSFIT

STRENGTH

Back Squat

12-12-12-12-12

2' rest betw. sets!

WOD: 5 RFT

12 Wall Balls 10/6

24 DB-Deadlifts 22,5/15

MITTWOCH 23.09.2020

CROSSFIT

STRENGTH

DB-Bench Press

12-12-12-12

WOD: 12' EMOM

min 1: 6-8 Pistols

min 2: 10-15 GHD-Sit Ups

min 3: 12 DB-Snatches 22,5/15

min 4: 15 Hand release Push Ups

FINISHER: extended Tabata (12 RNDs total)

1. Double Unders

2. V-Ups

3. Star Plank L

4. Star Plank R

CF-INTERMEDIATE

STRENGTH

DB-Bench Press

12-12-12-12

WOD: 12' EMOM

min 1: 20 Air Squats

min 2: 8-12 GHD-Sit Ups

min 3: 8-12 DB-Snatches 22,5/15

min 4: 8-12 Push Ups

FINISHER: Tabata

1. Single Unders/Double Unders

2. Single Leg V-Ups

3. Side Plank L

4. Side Plank R

DONNERSTAG 24.09.2020

CROSSFIT

STRENGTH

Split Squat

5 x 8/8

WOD: 4 RFT

15 DB-Cleans 20/12,5

30 Double Unders

15 Toes to Hands

300m Run

CF-INTERMEDIATE

STRENGTH

Split Squat

4 x 8/8

WOD: 4 RFT

10 DB-Cleans 20/12,5

20 Double Unders

10 Toes to Hands

150m Run

FREITAG 25.09.2020

CROSSFIT

STRENGTH A

Strict Press

6-6-6-6

STRENGTH B

Chin Up

4 x AMRAP

WOD: 3 RNDs each for time

15/12cal. Row

15 C&J‘s

15/12cal. Ski

15 T2B

1' rest!

SAMSTAG 26.09.2020

STRENGTH A

Find your 1RM BB-Curl

STRENGTH B

4 x 20m BB OH-Lunges

WOD: for time in teams of 4 ( 2 and 2)

Part A1

50 DB-Box Step Ups

50 Burpees

PART A2

40 Front Rack DB-Lunges

40 Push Ups

PART A3

30 sync Sit Ups

30 Deadlifts 100/70

PART A4

20 C2B Pull Ups

20 Front Squats 50/35

PART A5

10 Devil Press

10 Thrusters 50/35

PART B1

cal Ski

PART B2

cal. Row

PART B3

Run

PART B4

Plank

PART B5

Burpees

SONNTAG 27.09.2020

FREE GYM

(Box von 09:00-11:00 Uhr gesperrt!!)