MONTAG 30.09.2019
CROSSFIT
STRENGTH
4 Supersets
8 DB-Bench Press
12 Bent over Flyes
WOD – for Time
2-4-6-8-10-12-14-16-18-20
Push Press
1-2-3-4-5-6-7-8-9-10
Strict Pull Ups
CF-ENDURANCE
WOD A – 2000m Row
WOD B – 2000m Ski
WOD C – 15‘ AMRAP
30 Single Unders
15 G2OH 15/10
15 Sit Ups
DIENSTAG 01.10.2019
CROSSFIT
STRENGTH
OH-Squats
12-12-12-12-12
WOD – for Time 21-15-9
T2B
DB-Thrusters
*E2MOM 3 Deadlifts 120/90 (start with DL´s)
MITTWOCH 02.10.2019
CROSSFIT
STRENGTH A
Strict Press
5-5-5-5-5
STRENGTH B
DB-Pull Overs
12-12-12-12
STRENGTH C
Biceps Curls
3 x AMRAP
WOD – for Time
50-40-30-20-10
Double Unders
Sit Ups
CF-SKILLS & GYMNASTICS
- OH-Squat
- Snatch
DONNERSTAG 03.10.2019
19:00 YOGA
CROSSFIT
STRENGTH
Deadlift
6-6-6-6-6
WOD A - 8‘ AMRAP
6 Devil Press 20/15
9 DB-Squats 20/15
12/9cal. Ski
WOD B – 8‘ AMRAP
6 Push Press
9 T2B
12/9cal Row
STRENGHT CLUB
STRENGTH A
Front Rack Lunges
4 x 6/6
STRENGTH B
Calf Raises
3 x AMRAP
STRENGTH C
Close Stance DB-Squats
3 x 20
FREITAG 04.10.2019
CROSSFIT
STRENGTH
10‘ E2MOM
12 Front Squats @70%
WOD – for Time
500m Row
50 Wall Balls
40 Pull Ups
30 Burpees
20 Box Jumps
10 Push Ups
500m Ski
CF-ENDURANCE
WOD A 20‘ AMRAP
250m Ski
50 Single Unders
25 Air Squats
WOD B 20‘ AMRAP
250m Row
50 Single Unders
25 Ring Rows
SAMSTAG 05.10.2019
STRENGTH
Bent over Rows
12-12-12-12
WOD A – 8‘ AMRAP in Teams
1 Member rows for Cal.
Rest of Members -> 1 RND of AMRAP
6 Box Jump overs
9 Deadlifts 70/55
WOD B – 8‘ AMRAP
1 Member skis for Cal.
Rest of Members -> 1 RND of AMRAP
6 Burpees over the Bar
9 Push Press 40/30
WOD C – 8‘ AMRAP
1 Member bikes for cal.
Rest of Members -> 1 RND of AMRAP
6 T2B
9 Wall Balls 10/6
SONNTAG 06.10.2019
FREE TRAINING
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