NICHT VERPASSEN - MURPH & EIERSPEIS
Samstag 12.10. im TEAM WOD
MONTAG 07.10.2019
CROSSFIT
STRENGTH
4 Supersets
6 Seated DB-Strict Press
8/8 DB-Rows
WOD – 4 Intervals, each for Time
7 Bar facing Burpees
14 Push Press 35/25
7 Bar Facing Burpees
*2‘ Rest betw. RNDs
CF-ENDURANCE
WOD – 50‘ AMRAP
50cal. Row/Ski
40 Double Unders
30 KB-Russian Swings 24/16
20 Wall Balls 10/6
10 Devil Press 20/15
2‘ Rest
DIENSTAG 08.10.2019
CROSSFIT
STRENGTH
Deadlift
5-5 @ 75% of 1RM
3-3-3 @ 85% of 1RM
2-2-2-2 @ 95% of 1RM
WOD – for Time
Buy in: 25 unbroken Wall Balls
15-12-9
Devil Press 20/15
Push Ups
Cash out: 25 unbroken Wall Balls
MITTWOCH 09.10.2019
CROSSFIT
STRENGTH
Back Squat
9-9-9-9-9
WOD – for Time [Cap 30‘]
50 Double Unders
25 Back Squats 45/30
25 Ab Mat Sit Ups
50 Double Unders
25 Burpees
25 Push Press 45/30
50 Double Unders
CF-SKILLS & GYMNASTICS
- Kipping Technique
- T2B
- Pull Up
DONNERSTAG 10.10.2019
CROSSFIT
STRENGTH A – 10‘ E2MOM
3 Weighted Pull Ups
STRENGTH B – 10‘ E2MOM
5 Weighted Push Ups
WOD – 12‘ AMRAP
3 Power Cleans 60/40
3 Front Squats 60/40
3 Push Jerks 60/40
9 T2B
STRENGTH CLUB
STRENGTH A
BB-Single Leg Deadlift
4 x 6/6
STRENGTH B
Seated BB-Good Mornings
3 x 12
STRENGTH C
Calf Raises
3 x AMRAP
FREITAG 11.10.2019
CROSSFIT
STRENGTH A
DB-Front Raises
4 x 8/8
STRENGTH B
DB-Pull Overs
4 x 10
WOD – “FRAN“ for Time
21-15-9
Thrusters 42,5/30
Pull Ups
CF-ENDURANCE
WOD – for Time
100 Single Unders
90 Air Squats
80 Single Unders
70 Push Ups
60 Single Unders
50 Pull Ups
40 Single Unders
30 Sit Ups
20 Single Unders
10 Burpees
And back :)
Rest of Time
Row/Ski basic Work
Switch every 5th min.
SAMSTAG 12.10.2019
TEAM WORKOUT
“MURPH“ & EIERSPEIS!
WOD - for Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Das WOD kann auch in 2er-Teams (50/50) absolviert werden.
Im Anschluss, werden eure leeren Muskeln kostenlos mit Eierspeis aufgefüllt! :)
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