MONTAG 09.10.2023
CROSSFIT
SKILL/STRENGTH
Turkish Get Up
6 x 2/2
WORKOUT
14' AMRAP
12 KB-Thrusters 2 x 20/12
9 Box Jumps
6 Pull Ups
DIENSTAG 10.10.2023
CROSSFIT
STRENGTH
A: Front Squat
8-6-4-2
B: Weighted Chin Up
5-5-3-3-1-1
WORKOUT
100 DB-Lunges 2 x 15/10
EMOM: 5 Push Ups
50 DB-Lunges 2 x 15/10
EMOM: 10 Push Ups
CF-INTERMEDIATE
STRENGTH
A: Front Squat
10-8-6-4
B: Eccentric Chin Up
5-5-3-3-1-1
WORKOUT
70 DB-Lunges
EMOM: 5 Push Ups
30 DB-Lunges
EMOM: 10 Push Ups
MITTWOCH 11.10.2023
CROSSFIT
STRENGTH
Deadlift
8-6-4-2
WORKOUT
Go as far as possible in 8'...
60/40cal. of choice
60 Wall Balls 10/6
60 Box Jumps 24/20''
2' rest
Go as far as possible in 6'...
40/30cal. of choice
40 DB-Snatches 22,5/15
40 T2B
1' rest
Go as far as possible in 4'...
20/15cal. of choice
20 HSPU´s
20 Pull Ups/10 BMUs
DONNERSTAG 12.10.2023
CARDIO HARDIO
40' AMRAP, in teams of 2
3 Devil Press 20/12,5
6 Inverted Rows
9 Air Squats
I go - you go!
CF-INTERMEDIATE
CARDIO (not so) HARDIO
2 x 15' AMRAP, in teams of 2...
2 Devil Press
4 Inverted Rows
6 Air Squats
3' rest betw. AMRAPs
I go - you go!
FREITAG 13.10.2023
CROSSFIT
STRENGTH
Bent over Row
4 x 10
*superset with: 8-10 DB-Bench Press
WORKOUT
For time...
21-15-9-3
Deadlifts*
Box Jumps
*50 Double Unders after 21-15-9-3
*21 Deadlifts 60/40
15 Deadlifts 80/55
9 Deadlifts 100/70
6 Deadlifts 120/80
SAMSTAG 14.10.2023
TEAM WORKOUT
STRENGTH
A: Sled Push
3 x 10m
B: Sled Pull
3 x 10m
WORKOUT
On a 45' running clock, go as far as possible...
10 Burpees
10 Burpees
20 cal. of choice
10 Burpees
20 cal. of choice
30 Hang Power Cleans 40/27,5
10 Burpees
20 cal. of choice
30 Hang Power Cleans 40/27,5
40 Box Jumps
10 Burpees
20 cal. of choice
30 Hang Power Cleans 40/27,5
40 Box Jumps
50 Push Press 40/27,5
10 Burpees
20 cal. of choice
30 Hang Power Cleans 40/27,5
40 Box Jumps
50 Push Press 40/27,5
60 T2B
10 Burpees
20 cal. of choice
30 Hang Power Cleans 40/27,5
40 Box Jumps
50 Push Press 40/27,5
60 T2B
70 Burpees
10 Burpees
20 cal. of choice
30 Hang Power Cleans 40/27,5
40 Box Jumps
50 Push Press 40/27,5
60 T2B
70 Burpees
80 Lunges
10 Burpees
20 cal. of choice
30 Hang Power Cleans 40/27,5
40 Box Jumps
50 Push Press 40/27,5
60 T2B
70 Burpees
80 Lunges
90 Sit Ups
10 Burpees
20 cal. of choice
30 Hang Power Cleans 40/27,5
40 Box Jumps
50 Push Press 40/27,5
60 T2B
70 Burpees
80 Lunges
90 Sit Ups
100 Double Unders
50/50 I go - you go!
SONNTAG 15.10.2023
FREE GYM!