MONTAG 20.01.2020
CROSSFIT
STRENGTH
Bench Press
10-8-6-4-2-2-2
*work up to 90% of 1RM
WOD – for Time
21-15-9
T2B
KB-Snatches 24/16
*30 Burpees Box Jumps betw. RNDs!
CF-ENDURANCE
40‘ AMRAP in Teams of 2
2 Ring MU´s/ 4 C2Bs
4 HSPUs/ 8 DB-Strict Press
8 KB-American Swings 24/16
*one RND you one RND me!
DIENSTAG 21.01.2020
CROSSFIT
STRENGTH
OH-Squat
work up to a heavy Set of 6
then 10‘ E2MOM
6 OH Squats 10‘‘ Rest into 3 OH Squats
WOD – 3RFT
50 Double Unders
15 DB- Hang C&J´s
FINISHER – 3 RNDs of
1‘ Plank
20 Sit Ups
30‘‘ Plank right
20 Sit Ups
30‘‘ Plank left
MITTWOCH 22.01.2020
STRENGTH A
Reverse Lunges
4 x 8/8
STRENGTH B
3 x 50m heavy DB-Farmers Carry
WOD – 4RFT
30cal. Row/Ski
2 RNDs of “Cindy“
5 Pull Ups
10 Push Ups
15 Air Squats
CF-SKILLS & GYMNASTICS
Kipping Technique
· T2B/K2E
· Pull Up
· Muscle Up
PRACTICE: 10‘ EMOM
1 Muscle Up or 5 K2E/T2B
DONNERSTAG 23.01.2020
STRENGTH
4 Supersets of
7 Seated BB-Good Mornings
7 Bent over Rows
2‘ Rest
WOD – 7‘ AMRAP
25 Double Unders
10 Burpee Box Jumps
WOD B – 7‘ AMRAP
7 T2B
7 Push Ups
CF-INTERMEDIATE
STRENGTH A
Strict Press
7-7-7-7-7
STRENGTH B
10‘ EMOM
even: 6-8 Inverted Rows
odd: 6-8 Push Ups
WOD – 12‘ AMRAP
6 K2E
6 KB-High Pulls 16/12
12 Box Jumps or weighted Step Ups
FREITAG 24.01.2020
CROSSFIT
STRENGTH A
Strict Press
7-7-7-7-7
STRENGTH B
Weighted Pull Ups
15 x 2
Rest 30‘‘ after every Set of 2!
WOD – 3 RNDs of
1‘ Burpee Bar Touches
1‘ Double Unders
1‘ Box Jumps
1‘ Push Press 20/15
1‘ Rest
CF-ENDURANCE
WOD A - 5 RFT
21cal Row
15 Double Unders
9 Burpees over the Rower
WOD B - 5RFT
21cal Ski
15 Sit Ups
9 Box Jump overs
SAMSTAG 25.01.2020
TEAM WORKOUT
STRENGTH
12‘ EMOM
even: 12 Double KB-Swings
odd: 4 Deadlifts 100/70
WOD – for Time as a Team!
Finish 500cal Air Bike
*one Buddy works on cal
*rest of the Team does one RND of:
3 Hang Power Cleans
7 Push Ups
21 Double Unders
SONNTAG 26.01.2020
FREE GYM!
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