WORKOUT KW4

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!