MONTAG 18/10/2021
CROSSFIT
STRENGTH
A: Weighted Chin Ups
8-8-8-8
B: Weighted Dips
8-8-8-8
WORKOUT
For time:
A: 3NDs of
3 Hang Power Cleans
6 Front Squats
9 Push Press
B: 2 RNDs of
5 Burpees over the Bar
10 Deadlifts 60/40
C: 1 RND of
50 Wall Balls 10/6
25 T2B
DIENSTAG 19/10/2021
CROSSFIT
STRENGTH
Front Squat
7-7-7 @50-60% 60'' rest
5-5-5 @60-70% 90'' rest
3-3-3 @70-80% 120'' rest
WORKOUT
For time
21-15-9
Burpees
Wall Balls 10/6
1' rest
15-12-9
T2B
KB-American Swings 28/20
1' rest
9-6-3
HSPU´s
Deadlifts 100/65
CF-INTERMEDIATE
STRENGTH
Front Squat
7-7-7 @50-60% 60'' rest
5-5 @60-70% 90'' rest
3 @70-80% 120'' rest
WORKOUT
For time
15-12-9
Burpees
Wall Balls
1' rest
12-9-6
T2B
KB-American Swings
1' rest
9-6-3
Push Ups
Heavy Deadlifts
MITTWOCH 20/10/2021
CROSSFIT
SKILL/STRENGTH
KB-Clean & Push Press
WORKOUT
For time:
Buy in: 100 Double Unders
into: 6 RNDs of
10m Goblet Farmers Walking Lunges
15 KB-American Swings
Cash out: 500m Row/Ski
DONNERSTAG 21/10/2021
CROSSFIT
STRENGTH
BB-Hip Thrusts
4 x AMRAP
*Do 30m Walking Lunges after every set of Hip Thrusts!
WORKOUT
30' E3MOM
30 Double Unders/60 SU´s
12/10cal Ski
9/7cal Row
6 KB-American Swings 28/20
CF-INTERMEDIATE
STRENGTH
BB-Hip Thrusts
4 x 10-12
*Do 15m Walking Lunges after every set of Hip Thrusts!
WORKOUT
30’ E3MOM
30 Double Unders/60 SU´s
10cal Ski
7cal Row
5 KB-American Swings
FREITAG 21/10/21
SKILL
12' to work on your Squat Clean
STRENGTH
12' E2MOM
3-5 Squat Cleans
WORKOUT
For time:
15 Deadlifts 80/50
15cal Ski
10 Deadlifts 100/60
10cal. Ski
5 Deadlifts 120/70
5cal. Ski
2' rest
15 Push Press 40/25
15cal. Row
10 Push Press 50/30
10cal Row
5 Push Press 60/35
5cal. Row
*cap 20'
SAMSTAG 22/10/2021
STRENGTH
A: Inclined Seal Rows
7 x 10 @60%
1' rest
*Do 15-20 leaning lateral DB-Raises after set 2, 4 and 6!
2' rest after every super set!
B: BB-Back Rack Lunges
3 x 8-10 each leg
2' rest
C: Bench Press
3 x 10-15 Reps
*Do 15-20 BB Curls after every set!
90" rest
WORKOUT
0-5min: Accumulate a 3' Plank
5-10min: 100 Back Squats 20/25
10-15min: 200 Double Unders/300 SU´s
15-20min: 60 DB-Floor Press 22,5/15
20-25min: 60cal. of choice
SAME THING WITH 3' WINDOWS!
25-28min: Accumulate a 2' Plank
28-31min: 60 Back Squats 20/15
31-34min: 120 Double Unders/180 SU´s
34-37min: 35 DB-Floor Press 22,5/15
37-40min: 35cal. of choice
SONNTAG 23/10/2021
FREE GYM!