WORKOUT KW39

MONTAG 27/09/2021


CROSSFIT 18:00/19:00


STRENGTH


A1: Front Squats

8-8-8-8 @ 60%

Rest 90'' betw. Sets


A2: Front Squats

3 x AMRAP @40%

Rest 60'' betw sets

(Try to hit 20 reps or more!!)


B: Calf Raises

10' EMOM

8-10 Slow Reps


WORKOUT


12’ E2MOM


5 DB-Goblet Squats 30/20

5 Wall Balls 10/6

5 Jump Squats

5 Air Squats

25 Double Unders or 50 SU´s



DIENSTAG 28/09/2021


CROSSFIT 17:00


STRENGTH


A: 5 Super Sets

6-12 (Weighted)Inverted Rows

6-12 (Weighted)Push Ups

90" Rest betw. Sets


B: Bench supp. inclined DB-Rows

4 x 10-15


WORKOUT


5 RFT


12 Push-Jerks 50/35

9/7 cal. Row/Ski

6 T2B



CF-INTERMEDIATE 18:00


STRENGTH


A: 4 Super Sets

6-8 (Weighted)Inverted Rows

6-8 (Weighted)Push Ups

90" Rest betw. Sets


B: Bench supp. inclined DB-Rows

4 x 10


WORKOUT


4 RFT


12 Push-Jerks

9/7 cal. Row/Ski

6 K2E



WEIGHTLIFTING 19:00



MITTWOCH 29/09/2021


BODYWEIGHT 17:00


CROSSFIT 18:00


STRENGTH


A: Deadlift


B: KB-Swings


WORKOUT


4 RFT


25 Wall Balls 10/6

10 Strict T2B

12 Hand Release Push Ups



DONNERSTAG 30/09/2021


CROSSFIT 17:00/18:00


STRENGTH


A: 8' E2MOM

10-15 GHD Sit Ups


B: 8' E2MOM

10 Weighted Good Mornings


C: 8' E2MOM

6/6 Turkish Sit Ups


WORKOUT


For time


3 RNDs of "BARBARA"

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

*No rest betw. RNDs!



CF-INTERMEDIATE 18:00


A: 8' E2MOM

8-10 GHD Sit Ups


B: 8' E2MOM

8-10 Weighted Good Mornings


C: 8' E2MOM

6/6 Turkish Sit Ups


3 RNDs of

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Air Squats

1’ Rest bete. RNDs!



FREITAG 01.10.2021


CROSSFIT 18:00/19:00


STRENGTH


A: Bench Press

8-8-8-8-(8)

*Set 5 is a drop set!


WORKOUT


20' Row/Ski

*E5MOM:

15 Thrusters 20/15

12 Double Unders

9 Sit Ups

*Score = total distance



SAMSTAG 02/10/2021


STRENGTH


A: Split Squats

5 x 8/8


B: Romanian Deadlifts

4 x 8-12


6 KB-Russian Swings 24/16

4 Lunges

2 Burpee Pull Ups

*I go, you go!



SONNTAG 03/10/2021


FUN DAY! 05:00-23:00