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