MONDAY 28/09/2020
CROSSFIT
CORE STRENGTH: 3 RNDs of
20 KB L-Crunches
30" KB Hollow Flutter Kicks
10/10 KB-Single Arm Cross Body Crunches
90" Rest betw. RNDs
STRENGTH: 12' E3MOM
5-8 Pull Ups (weightded if possible)
7 Strict Press
4 Push Press
2 Push Jerks
*Don‘t use the rig for the push complex!
WOD: for time
Buy in: 290m Row/Ski
into 5 Rnds of
5/5 DB Snatches 22,5/15
10 hang Power cleans 50/35
15 Air Squats
Buy Out 290m Row/Ski
CF-INTERMEDIATE
CORE STRENGTH: 3 RNDs for quality
15 KB L-Crunches
20" KB Hollow Flutter Kicks
8/8 KB-Single Arm Cross Body Crunches
90" Rest betw. RNDs
STRENGTH: 12' E3MOM
5 Pull Ups or 10 inverted Rows
5 Strict Press
3 Push Press
1 Push Jerks
*Don‘t use the rig for the push complex!
WOD: for time
Buy in: 290m Row/Ski
into 3 Rnds of
5/5 DB Snatches 22,5/15
10 hang Power cleans 50/35
15 Air Squats
Buy Out 290m Row/Ski
TUESDAY 29/09/2020
CROSSFIT
STRENGHT
Front Squat
8-8-8-8
*do 8/8 KB-Split Squats after each set!
WOD: for time [cap 20']
Buy in: 50 Burpees
into: 21-15-9
Power Snatches
Ring/Box Dips
Buy out: 100 alt. Lunges
*(Snatches @ light weight - focus on technique!!)
WEDNESDAY 30/09/2020
CROSSFIT
STRENGTH
Hip Thrusts
8-8-8-8
*30 Double KB-Swings after each Set!
WOD: 5 RFT
3 Deadlifts 120/90
7 HSPUs
21 Double Unders
FINISHER: TABATA (10 RNDs total)
KB-Rope Bicep Curls
Bent over DB T-Row (heavy)
Incline crush grip DB-Bench Press
DB crush grip Hollow Flutter Kicks
Double Unders
THURSDAY 01/10/2020
CROSSFIT
SKILL A: Handstand Progression
SKILL B: V-Up Progression
WOD: for time
Buy in: max Handstand hold
into: 21-15-9
Push Ups
V-Ups
Buy out: Accumulate the time of your first Handstand hold.
*every time you break - do 10 strict Pull Ups!
CF-INTERMEDIATE
CROSSFIT
SKILL A: Handstand Progression
SKILL B: V-Up Progression
WOD: for time
max Handstand Hold
into: 21-15-9
Push Ups
V-Ups
Buy out: accumulate the time of your first Handstand hold.
*every time you break - do 10 strict Pull Ups!
FRIDAY 02/10/2020
CROSSFIT MONSTER MASH
WOD: for time - in teams of 2
20 RNDs of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
*I go -you go!
10 RNDs of
7 Thrusters 30/20
5 Pull Ups
*I go - you go
5 RNDs of
20 Partner Wall Balls over the Rig
*5 sync Burpees betw RNDs
SATURDAY 03/10/2020
FUN DAY
STRENGTH: for Quality
Bench Press
10-9-8-7-6-5-4-3-2-1
Front Squats
1-2-3-4-5-6-7-8-9-10
WOD A: 7' AMRAP
5 KB-Snatches L
5 KB OH-Squats L
5 KB OH-Squats R
5 KB Snatches R
20 Double Unders
WOD B: 7' AMRAP
1 Rope Climb (legless if possible)
7 Burpees Box Jumps
WOD C: find your 1RM Squat Clean
[cap 12']
SUNDAY 04/10/2020
FREE GYM!
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