MONTAG 04/10/2021
CROSSFIT
STRENGHT
Back Squat
A: 10' to find a heavy 2-3RM
B: 20 reps with max weight
WORKOUT
For time:
400m Row/Ski
40 Wall Balls
40 American Swings
300m Row/Ski
30 Wall Balls
30 American Swings
100m Row/Ski
10 Wall Balls
10 American Swings
*use a 10/6kg WB & a 24/16kg KB!
FINISHER
A: 3 x 10-12 Barbell Rollouts
B: 3 x 10-15 DB-Russian Twists
DIENSTAG 05/10/2021
CROSSFIT
STRENGTH
Weighted Hanging Knee Raises
5 x 10-15 as heavy as possible
90-120" rest betw. sets
WORKOUT
Get as far as possible in 35'
30cal Row
70 Double Unders
25cal Row
60 Air Squats
20cal Row
50 Sit Ups
15cal Row
40 American Swings
10cal Row
30 KB-Goblet Squats
5cal Row
20 T2B
5cal Ski
30 KB-Goblet Squats
10cal Ski
40 American Swings
15cal Ski
50 Sit Ups
20cal Ski
60 Air Squats
25cal Ski
70 Double Unders
30cal Ski
CF-INTERMEDIATE
STRENGTH
Weighted Hanging Knee Raises
8-8-8-8-8
90-120" rest betw. sets
WORKOUT
Get as far as possible in 20’
10cal Row
50 Double Unders
10cal Row
40 Air Squats
10cal Row
30 Sit Ups
10cal Row
20 American Swings
10cal Row
10 KB-Goblet Squats
10cal Row
5 T2B
10cal Ski
10 KB-Goblet Squats
10cal Ski
20 American Swings
10cal Ski
30 Sit Ups
10cal Ski
40 Air Squats
10cal Ski
50 Double Unders
10cal Ski
MITTWOCH 06/10/2021
CROSSFIT
STRENGTH
KB Snatch
10' 2/3/5 Snatches
WORKOUT
"Simple & Sinister"
5' every 30" 10 one hand Swings
1' Rest
10' EMOM 1 TGU
DONNERSTAG 07/10/2021
CROSSFIT
STRENGTH
A: 4 Super Sets of
8-12 (Weighted) Dips
10-15 Straight Arm Lat Pull Downs
90" rest
B: 4 Super Sets of
12 Supinated DB-Curls
AMRAP Ring Rows
90" rest
WORKOUT
7' AMRAP
10 Plate G2OH
5 T2B
6' AMRAP
10cal Row
10cal Ski
5' AMRAP
5 Plate Squats
10 Push Ups
4' AMRAP
1 Shuttle Sprint
25 Double Unders
3' AMRAP
10 Plate Curls
10 Plate Tricep Extensions
2' AMRAP
Max Plate Sit Ups
1' AMRAP
Burpees
*use a 20/10kg Plate
*30“ rest bets. AMRAPs
CF-INTERMEDIATE
STRENGTH
A: 3 Super Sets of
8 Dips
10Straight Arm Lat Pull Downs
90" rest
B: 3 Super Sets of
8 Supinated DB-Curls
AMRAP Ring Rows
90" rest
WORKOUT
7' AMRAP
8 Plate G2OH
3 T2B
6' AMRAP
7cal Row
7cal Ski
5' AMRAP
5 Plate Squats
7 Push Ups
4' AMRAP
1 Shuttle Sprint
50 Single Anders
3' AMRAP
7 Plate Curls
7 Plate Tricep Extensions
2' AMRAP
Max Plate Sit Ups
1' AMRAP
Max Burpees
*30“ rest bets. AMRAPS
FREITAG 08/10/2021
STRENGTH
Deadlift
A: 10' to find a heavy 2-3RM
B: 10' EMOM
2 Deadlifts with your 2RM!
WORKOUT
15 Power Cleans
250m Run
10 Power Cleans
500m Run
5 Power Cleans
750m Run
5 Power Cleans
500m Run
10 Power Cleans
250m Run
15 Power Cleans
*use a 45/30kg BB
SAMSTAG 09/10/2021
STRENGTH
A: Strict Press
5-5-5-5 @60% 60" rest
3-3-3-3 @70% 90" rest
1-1-1-1 @80% 120" rest
B: (Weighted) Pull Ups
10' EMOM 2-3 heavy reps
TEAM WORKOUT
For time:
A: 20 RNDs of
6cal. Ski
6 DB-Hang Power Cleans
6 DB-Front Squats
3' Rest
B: 20 RNDs of
6cal. Row
6 DB-Deadlifts
6 DB-Push Press
*I go, you go
SONNTAG 10/10/2021
FREE GYM!