WORKOUT KW40

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!