MONDAY 12/10/2020
CROSSFIT
STRENGTH
Split Squats
8/8/-8/8-/8/8
*5/5 KB-Single Leg RDLs
WOD: for time [cap 25']
21-15-9
DB-Deadlifts 22,5/15
Burpee Box Jumps
into: 15-12-9
DB-Push Press 22,5/15
T2B
into: 9-6-3
DB-Thrusters 22,5/15
Pull Ups
CF-INTERMEDIATE
STRENGTH
Split Squats
8/8/-8/8-/8/8
*5/5 KB-Single Leg RDLs
WOD: for time [cap 25']
15-12-9
DB-Deadlifts
Burpee Box Jumps
into: 12-9-6
DB-Push Press
T2B
into: 6-3-1
DB-Thrusters
Pull Ups
TUESDAY 13/10/2020
CROSSFIT
SKILL & WARM UP
OH-Squat [cap 12']
STRENGTH
OH-Squat
7-7-7-7-7-7
WOD: 3 RFT
100 Single Unders
25 Wall Balls 10/6
7 Front Squats @50% of 1RM
or in Teams of 2
600 Single Unders
150 Wall Balls
42 Front Squats @50 of 1RM
I go, you go - 50/50
WEDNESDAY 14/10/2020
CROSSFIT
STRENGTH A
Strict Press
6-6-6-6-6
STRENGTH B
Reverse DB-Flys
3 x AMRAP
WOD: AMRAP on a 2' running clock
2 Devil Press 20/15
2 Air Squats
*add 2 Devil Press & 2 Air Squats ev. 2' as long as possible!
CF-INTERMEDIATE
STRENGTH A
Strict Press
6-6-6-6-6
STRENGTH B
Reverse DB-Flys
3 x AMRAP
WOD: AMRAP on a 2' running clock
2 Devil Press
2 Air Squats
*add 2 Devil Press & 2 Air Squats ev. 2' as long as possible!
THURSDAY 15/10/2020
CROSSFIT
WOD: "BARBARA" 5 RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3' Rest
CF-INTERMEDIATE
WOD: "BARBARA" 5 RFT
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats
2' Rest
FRIDAY 16/10/2020
CROSSFIT
STRENGTH A
Upright BB Row
3 x 15
STRENGTH B
BB Shruggs
3 x 20-30
WOD: 3 RFT [cap 15']
6 Snatches 50/35
12 Burpees over the Bar
300m Run/Row/Ski
SATURDAY 17/10/2020
FUN DAY
STRENGTH
Deadlift
7-7-7-7-7
WOD: "HALF MURPH" for time
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
SUNDAY 18/10/2020
FREE GYM!