WORKOUT KW41

WORKOUT KW41


MONTAG 10/10/2022


CROSSFIT


STRENGTH


20 Rep Squat Programm Week 6 of 6


A: Back Squat

Work up to a heavy set of 2-3

B: 20 Reps @40-50% of 1 RM


WORKOUT

4 Rounds for max reps:

min. 1: max. cal. Row

min. 2: BB-Lunges 40/30

min. 3: T2B

min. 4: Rest

# Rep goals..

Row: 15-20cal

Lunges: 12-16 reps

T2B: 15-20 reps

DIENSTAG 11/10/2022


CROSSFIT


STRENGTH


5 Super Sets of

5 Push Jerks

5 (Weighted) Pull Ups


WORKOUT


For time..


1 Devil Press 20/12,5

200m Row

2 Devil Press 20/12,5

200m Ski

3 Devil Press 20/12,5

200m Row

4 Devil Press 20/12,5

200m Ski

5 Devil Press 20/12,5

200m Row

6 Devil Press 20/12,5

200m Ski

7 Devil Press 20/12,5

200m Row

8 Devil Press 20/12,5

200m Ski

9 Devil Press 20/12,5

200m Row

10 Devil Press 20/12,5

200m Ski


Cap: 20'

CF-INTERMEDIATE


CROSSFIT


STRENGTH


5 Super Sets of

5 Push Jerks

5 (Weighted) Pull Ups


WORKOUT

For time..


1 Devil Press

150m Row

2 Devil Press

150m Ski

3 Devil Press

150m Row

4 Devil Press

150m Ski

5 Devil Press

150m Row

6 Devil Press

150m Ski

7 Devil Press

150m Row

8 Devil Press

150m Ski

9 Devil Press

150m Row

10 Devil Press

150m Ski

Cap: 15’



MITTWOCH 12/10/2022


CROSSFIT


STRENGTH


5 Super Sets of..

5 Bench Press

5 Deadlifts


WORKOUT


Until you reach 50 Hang Power Cleans...

20sec. of Hang Power Cleans 40/30

10sec. of rest


Until you reach 50 Burpees over the Bar...

20sec. of Lateral Barbell Burpees

10sec. of rest

Until you reach 50 Calories...

20sec. of Rowing

10sec. of rest


Until you reach 50 T2B...

20sec. of T2B

10sec. of rest



DONNERSTAG 13/10/2022


CROSSFIT


CARDIO HARDIO


10 Box Jumps 24/20"


20 Wall Balls 8/4

10 Box Jumps 24/20"


30 Push Ups

20 Wall Balls 8/4

10 Box Jumps 24/20"

40 Double Unders

30 Push Ups

20 Wall Balls 8/4

10 Box Jumps 24/20"

50 Cal Row/Ski

40 Double Unders

30 Push Ups

20 Wall Balls 8/4

10 Box Jumps 24/20"

60 Sit Ups

50 Cal Row/SKi

40 Double Unders

30 Push-Ups

20 Wall Balls 8/4

10 Box Jumps 24/20"

70 Sumo Deadlift High Pulls 35/25

60 Sit Ups

50 Cal Row/Ski

40 Double Unders

30 Push Ups

20 Wall Balls 8/4

10 Box Jumps 24/20"


Cap: 45'



CF-INTERMEDIATE


CARDIO NOT SO HARDIO


7 Box Jumps 24/20"


14 Wall Balls 8/4

7 Box Jumps 24/20"


21 Push Ups

14 Wall Balls 8/4

7 Box Jumps 24/20"


28 Double Unders

21 Push Ups

14 Wall Balls 8/4

7 Box Jumps 24/20"


35 Cal Row/Ski

28 Double Unders

21 Push Ups

14 Wall Balls 8/4

7 Box Jumps 24/20"


42 Sit Ups

35 Cal Row/SKi

28 Double Unders

21 Push-Ups

14 Wall Balls 8/4

7 Box Jumps 24/20"


49 Sumo Deadlift High Pulls 35/25

42 Sit Ups

35 Cal Row/Ski

28 Double Unders

21 Push Ups

14 Wall Balls 8/4

7 Box Jumps 24/20"


Cap: 40'

FREITAG 14/10/2022

CROSSFIT

STRENGTH

10' E2MOM

5 Front Squats


WORKOUT


For time, in teams of 2...


10' AMRAP

Max Cal of Choice

*Switch every 10 cals


10' AMRAP

6 Wall Balls 10/6

6 Push Jerks 40/30

6 DB Snatches 25/17,5

*You must complete an entire round before your partner goes!


2' Rest

5' AMRAP

Max Cal of Choice

*Switch every 5 cals


5' AMRAP

3 Wall Balls 10/6

3 Push Jerks 60/40

3 DB Snatches 30/20

SAMSTAG 15/10/2022


OPEN DAY!


13:00-14:00 Kinder-Training

14:00-15:00 Bodyweight

15:00-16:00 CrossFit

16:00-17:00 Weightlifting


Keine Voranmeldung nötig - alle sind herzlichst willkommen!!

SONNTAG 16/10/2022


FREE GYM!