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)
Double Unders
V-Ups
Star Plank L
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
Single Unders/Double Unders
Single Leg V-Ups
Side Plank L
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!!)