MONTAG 23/01/2023
CROSSFIT
STRENGTH
Back Squat
6 x 6
*On set 2, 4 and 6 do a super set of: 6-8 lateral Goblet Lunges on each leg!
WORKOUT
For time...
600m Row/Ski
10 Rounds of...
5 Wall Balls 10/6
3 Burpees
1 Hang Power Clean 80/55
600m Row/Ski
10 Rounds of...
5 Wall Balls 10/6
3 Burpees
1 Hang Power Clean 80/55
TC: 20'
DIENSTAG 24/01/2023
CROSSFIT
STRENGTH
15' E3MOM
3 heavy Push Jerks
5-6 (Weighted) Chin Ups
WORKOUT
3' to get as far as possible...
10 Double DB Snatches 20/15
20 Push Ups
30 Cal Row/Ski
40 Double Unders
50 Sit Ups
60 Pull Ups
Rest 1min.
5' to get as far as possible...
(Same Workout)
Rest 2min.
7' to get as far as possible....
(Same Workout)
CF-INTERMEDIATE
STRENGTH
15' E3MOM
5-6 Push Jerks
3 Chin Ups
WORKOUT
2' to get as far as possible...
7 Double DB Snatches
15 Push Ups
20 Cal Row/Ski
30 Double Unders
40 Sit Ups
50 Pull Ups
Rest 1min.
4' to get as far as possible...
(Same Workout)
Rest 2min.
5' to get as far as possible....
(Same Workout)
MITTWOCH 25/01/2023
CROSSFIT
STRENGTH
15' E3MOM
6-8 BB-Bench Press
6 Deadlifts
WORKOUT
5 Rounds for time...
5 Front Squats*
10 T2B
15/12cal. Row/Ski or Bike
*Round 1: 40/30kg
Round 2: 50/35kg
Round 3: 60/40kg
Round 4: 70/45kg
Round 5: 80/50kg
DONNERSTAG 26/01/2023
CROSSFIT
CARDIO HARDIO
0-8min...
3 Rounds:
200m Row
200m Ski
8-16min...
3 Rounds:
20 Hang Power Snatches 20/15
40 Air Squats
16-24min...
3 Rounds:
200m Row
200m Ski
24-32min...
3 Rounds:
25 Hang Power Cleans 40/30
25 Box Jumps 24/20"
32-37min:
Max Russian KB Swings 24/16
CF-INTERMEDIATE
CARDIO HARDIO
0-8min...
3 Rounds:
150m Row
150m Ski
8-16min...
3 Rounds:
15 Hang Power Snatches
30 Air Squats
16-24min...
3 Rounds:
150m Row
150m Ski
24-32min...
3 Rounds:
15 Hang Power Cleans
20 Box Jumps 24/20"
32-37min:
Max Russian KB Swings
FREITAG 27/01/2023
CROSSFIT
STRENGTH
Strict Press
6-6-6
3-3-3
1-1-1
WORKOUT
''CINDY'' with cal..
20' AMRAP
5 Pull Ups
5 cal Row/Ski
10 Push Ups
5cal Row/Ski
15 Air Squats
5cal. Row/Ski
SAMSTAG 28/01/2023
TEAM-WORKOUT
SKILL
Rope Climb
STRENGTH
OH-Squat
4 x 8-10
WORKOUT
For time, in teams of 2...
4 Rope Climbs - each
40 Wall Balls 10/6
60 Calorie Row/Ski
80 Overhead Squats 20/15
100 Double Unders
1' rest
3 Rope Climbs - each
30 Wall Balls 10/6
50 Calorie Row/Ski
70 Overhead Squats 20/15
90 Double Unders
1' rest
2 Rope Climbs - each
20 Wall Balls 10/6
40 Calorie Row/Ski
60 Overhead Squats 20/15
80 Double Unders
1' rest
1 Rope Climb - each
10 Wall Balls 10/6
40 Calorie Row/Ski
50 Overhead Squats 20/15
70 Double Unders
SONNTAG 29/01/2023
FREE GYM!