MONDAY 05/10/2020
CROSSFIT
STRENGTH: 3 RNDs of
8-12 Weighted Knee Tucks (use a dumbbell)
12 Band Rotations R
8-12 Weighted Knee Tucks (use a dumbbell)
12 Band Rotations L
60" Rest
STRENGT B: 3RNDs of
7 Crush Grip ½ up Curls
7 Crush Grip ½ down Curls
7 Crush Grip full Curls
90" Rest
WOD: 4 RFT [cap 18']
7 OH-Squats 50/30
7 Ring/Box Dips
500m Row/Ski
CF-INTERMEDIATE
CORE STRENGTH: 3 RNDs of
6-8 Weighted Knee Tucks (use a dumbbell)
8 Band Rotations R
6-8 Weighted Knee Tucks (use a dumbbell)
8 Band Rotations L
60" Rest
STRENGT B: 3RNDs of
5 Crush Grip ½ up Curls
5 Crush Grip ½ down Curls
5 Crush Grip full Curls
90" Rest
WOD: 3 RFT [cap 18']
5 OH-Squats 50/30
5 Ring/Box Dips
300m Row/Ski
TUESDAY 06/10/2020
SKILL/STRENGTH [cap 15']
Squat Clean
3-3-3-3-3-3
WOD: 20 RNDs of [cap 30']
5 Strict Pull Ups or Inverted Rows (No banded Pull Ups today!!)
3 DB Hang Cleans 20/12,5
1 Burpee on DB´s
WEDNESDAY 07/10/2020
CROSSFIT
STRENGTH
Bench supported DB-Row
8/8-8/8-8/8-8/8
*AMRAP Ring/TRX Rows betw. sets!
WOD: 12' AMRAP
8 BB-Lunges 40/30
8 Push Press
12 T2B
FINISHER: 50 Unbroken KB-Swings 24/16
*every time you break 10 Burpees
CF-INTERMEDIATE
STRENGTH
Bench supported DB-Row
8/8-8/8-8/8-8/8
*AMRAP Ring/TRX Rows betw. sets!
WOD: 12' AMRAP
6 BB-Lunges 40/30
6 Push Press
8 K2E
FINISHER: 50 Unbroken KB-Swings
*every time you break 5 Burpees
THURSDAY 08/10/2020
CROSSFIT
STRENGTH A
Back Squat
5-5-5-5-5
WOD: for time
4 RNDs of
15 Wall Balls
8 KB-Swings 24/16
into: 3 RNDs of
10 Deadlifts 100/80
50 Double Unders
CF-INTERMEDIATE
STRENGTH A
Back Squat
5-5-5-5-5
WOD: for time
4 RNDs of
10 Wall Balls
8 KB-Swings
into: 3 RNDs of
7 Deadlifts
30 Double-/Mixed or Single Unders
FRIDAY 09/10/2020
CROSSFIT
STRENGTH:
Bench Press
8-6-4-2-1
Bar Muscle Ups or C2B‘s
8-6-4-2-1
WOD: in teams of 2
Buy in: Accumulate a 2' Deadhang
*every time you or your partner breaks, do 7 Burpees each!
into: 2 RNDs of
80 Lunges
60 Double Unders
40 Pull Ups
20 Burpee Box Jumps
10 T2B
*50/50 – I go, you go!
Buy out: 100 KB-American Swings 24/16 (50/50 – I go, you go!)
SATURDAY 10/10/2020
FUN DAY
ENDURANCE
Run a 6K
WOD: 35' E7MOM (5RNDs)
400m Ski
400m Row
1 RND of “DT“
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
SUNDAY 11/10/2020
FREE GYM