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!
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