top of page

WORKOUT KW4

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!

Comments


bottom of page