WORKOUT KW4

MONTAG 22.01.2024

STRENGTH

Hang squat cleans

4-4-4-4-4

WORKOUT

For time...

30-20-10

Burpees

Chest-to-bar pull-ups

Alternating dumbbell snatches

TC: 20'

DIENSTAG 23.01.2024

STRENGTH

Thruster

5-5-3-3-3-1-1-1

WORKOUT

*Focus on cardio...

10’ EMOM:

RXd 15/12 - Intermediate 12/9 cal. Row

Complete as many rounds as possible until failure or until you reach 10 rounds.

Rest 3’

10’ EMOM:

RXd 15/12 - Intermediate 12/9 cal. Ski

Complete as many rounds as possible until failure or until you reach 10 rounds.

MITTWOCH 24.01.2024

BODYWEIGHT

SKILL/STRENGTH

20’ Work on your Handstand Push up

WORKOUT

''Cindy''

20’ AMRAP

5 Pull ups

10 Push ups

15 Air Squats

CROSSFIT

STRENGTH/SKILL

20’ Work on your Handstand Push up

WORKOUT

Open Wod 11.2

15' AMRAP

9 Deadlifts 70/45

12 Hand-Release Push-Ups

15 Box Jumps

DONNERSTAG 25.01.2024

SKILL/STRENGTH

20’ Work on your Rope Climb

WORKOUT

20' AMRAP

25 burpees

15 body-weight back squats (from the Floor)

FREITAG 26.01.2024

STRENGTH/SKILL

12' EMOM

Odd: 3 Deadlifts

Even: 3 DB-Shoulder Presses

Use 80% of your max Deadlift and DB-Shoulder Press.

WORKOUT

5 Rounds for time...

50 double-unders

8/8 single-arm overhead lunge 22,5/15

SAMSTAG 27.01.2024

STRENGTH

Back Squat

5-5-5-5-5

Do 5 Tuck Jumps after each Set

WORKOUT

''New York Minute''

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:

150 wall balls 10/6

30 muscle-ups

30 clean and jerks 70/47,5

SONNTAG 28.01.2024

FREE GYM!