MONDAY 19/10/2020
CROSSFIT
STRENGTH
Back Squat
20-20-20-20
WOD: 5 RNDs of
100 Single Unders
20 Wall Balls 6/4
FINISHER
10-20-30-40
KB-Russian Swings (light/medium weight!)
Sit Ups
CF-INTERMEDIATE
STRENGTH
Back Squat
15-15-15-15
WOD: 5 RNDs of
70 Single Unders
15 Wall Balls 6/4
FINISHER
10-15-20-25
KB-Russian Swings (light/medium weight!)
Sit Ups
TUESDAY 20/10/2020
CROSSFIT
STRENGTH: 12' EMOM
even: 10-8-6-4-2-1 Bench Press @60% of your 1RM
odd: AMRAP Pull Ups
WOD: 7 RFT
7 Ring/Box Dips
7 T2B
WEDNESDAY 21/10/2020
CROSSFIT
STRENHTH
Deadlift
12-12-12-12
WOD: 5 RFT
25 Double Unders
10 Burpees
25 Double Unders
5 Bar Muscle Ups/C2B‘s
CF-INTERMEDIATE
STRENHTH
Deadlift
12-12-12-12
WOD: 5 RFT
15 Double Unders
7 Burpees
15 Double Unders
3 C2B‘s
THURSDAY 22/10/2020
CROSSFIT
STRENGTH: 15' E3MOM
8 Strict Press + 4 Push Press
20-30" Handstand Hold
WOD: 3RFT
300m Run
30 Thrusters 20/15
CF-INTERMEDIATE
STRENGTH: 12' E3MOM
8 Strict Press + 4 Push Press
20" Handstand Hold
WOD: 3RFT
150m Run
20 Thrusters 20/15
FRIDAY 23/10/2020
CROSSFIT
STRENGTH: 12' E2MOM
4 Squat Cleans
WOD: 5 RFT
40 Double Unders
10 alt. DB Snatches 22,5/15
2 Rope Climbs
SATURDAY 24/10/2020
FUN DAY
STRENGTH: 3 RNDs of
6 Sumo Deadlifts
30" rest
12 DB-RDLs
30" rest
18 Banded KB-Russian Swings
3' rest
WOD: for time
3 RNDs of
15 K2E‘s
30 Air Squats
into: 5 RNDs of
15 OH-Squats 50/30
300m Run
into: 7 RNDs of
7 KB-American Swings
7 Burpees
SUNDAY 25/10/2020
FREE GYM