MONTAG 24/01/2022
CROSSFIT
WORKOUT
A) Every 4min. x 5 Rounds:
200m Ski
200m Row
5 Power Clean + Jerks
5' Rest
B) For time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
Scaling options:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards
cap. 15'
DIENSTAG 25/01/2022
CROSSFIT
STRENGTH
Every 4min. x 4 RNDs
15/12 cal. Row/Ski or Bike + 50 Double Unders
Immediately into;
**Deadlifts
Round 1: 3 @ 60% of 1RM
Round 2: 3 @ 70% of 1RM
Round 3: 3 @ 80% of 1RM
Round 4: Max Unbroken Reps at 90% (try to do more than 3)
WORKOUT
15min. to finish...
80 Plate Sit-Ups 15/10
100 Alt. DB Lunges 20/15
120 Wall Balls 10/6
*split up the reps however you like!
CF-INTERMEDIATE
STRENGTH
Every 4min. x 4 RNDs
12/9 cal. Row/Ski or Bike + 30 Double Unders
Immediately into;
**Deadlifts
Round 1: 6 @40% of 1RM
Round 2: 6 @50% of 1RM
Round 3: 6 @60% of 1RM
Round 4: Max Unbroken Reps at 70% (try to do more than 6)
WORKOUT
15min. to finish...
40 Plate Sit-Ups
60 Alt. DB Lunges
80 Wall Balls
*split up the reps however you like!
MITTWOCH 26/01/2022
STRENGTH
3-4 Super sets
8-10 Single Arm DB-Push Jerks
8-10 DB-Bent over rows
90'' rest
WORKOUT
16min. EMOM:
Min. 1) Max Hang Power Cleans 40/25
Min. 2) Max Box Jumps 24/20
Min. 3) Max American KB Swings 24/16
Min. 4) Max Push-Ups
*Score = Total reps
DONNERSTAG 27/01/2022
CROSSFIT
STRENGTH
Back Squat
3 @ 60% of 1RM
3 @ 70% of 1RM
3 @ 80% of 1RM
Max unbroken reps at 90% of 1RM
*5-8 heavy BB-Hip Thrusts after every set!
WORKOUT
2 x 3' AMRAP
300m Row
10 BB-Bench Press 70/30
Max T2B in rem. time
1' Rest
2 x 3' AMRAP
300m Ski
10 Deadlifts 100/60
Max Wall Balls in rem. time
1' Rest
*Score = total Wall Balls + total T2B
CF-INTERMEDIATE
Back Squat
6 @ 40% of 1RM
6 @ 50% of 1RM
6 @ 60% of 1RM
Max unbroken reps at 70% of 1RM
*8-10 BB-Hip Thrusts after every set!
WORKOUT
2 x 3’ AMRAP
250m Row
7 BB-Bench Press
Max Sit Ups in rem. time
2' Rest
2 x 3' AMRAP
250m Ski
7 Deadlifts
Max Air Squats in rem. time
2' Rest
*Score = total Squats + total Sit Ups
FREITAG 28/01/2022
CROSSFIT
STRENGTH
Push Complex week 3
(+ 3-5% of last week)
12' E3MOM
2 Strict Press
3 Push Press
4 Push Jerks
WORKOUT
7min. AMRAP:
30 Double Unders
15 Wall Balls 10/6
30 Double Unders
15 Russian KB Swings 24/16
Rest 1min.
7min. AMRAP:
20 Double Unders
10 Wall Balls 10/6
20 Double Unders
10 Russian KB Swings 24/16
SAMSTAG 29/01/2022
FUN DAY
STRENGTH
4 Super sets
5/5 Back Rack Lunges
*increase weight
10-12 BB-Good Mornings @ light weight (focus on good form)
TEAM WORKOUT
3 Rounds:
2 minutes of Thrusters 40/25
2 minutes of Pull-Ups
2 minutes of cal Row/Ski
2 minutes Sumo Deadlift High-Pulls 40/25
2 minutes of Burpees
1 minute Rest
*I go you go - change at any time and go fast!
SONNTAG 30/01/2022
FREE GYM!
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