MONTAG 24/10/2022
CROSSFIT
STRENGTH
A: Strict Press
5-5-5-5-5
B: 10' EMOM
3-5 (Weighted) Chin Ups
WORKOUT: For time, in teams of 2..
50 KB-Russian Swings
50 Push Ups
50 Sit Ups
40 KB-Russian Swings
40 Push Ups
40 Sit Ups
30 KB-Russian Swings
30 Push Ups
30 Sit Ups
20 KB-Russian Swings
20 Push Ups
20 Sit Ups
10 KB-Russian Swings
10 Push Ups
10 Sit Ups
*use a 24/16kg KB!
DIENSTAG 25/10/2022
CROSSFIT
STRENGTH
Front Squat
7-7-7-7-7
WORKOUT
For time..
21 Burpees
15 Deadlifts 80/60
9 HSPUs
15 Burpees
9 Deadlifts 100/70
6 HSPUs
9 Burpees
6 Deadlifts 120/80
3 HSPUs
MITTWOCH 26/10/2022
FREE GYM!
DONNERSTAG 27/10/2022
CROSSFIT
STRENGTH
Bench Press
6-6-6-6-6
*Superset with 1/1 TGU
WORKOUT
EMOM as long as possible..
1 Wall Ball 8/4
1 Burpee
*add 1 Wall Ball & 1 Burpee on the min!
FREITAG 28/10/2022
CROSSFIT
WORKOUT
40' to finish..
5 RNDs of
15 Sit Ups
30 Double Unders (SUs x 1,5)
300m Farmers Carry with 1 Kettlebell!
4 RNDs of
10 T2B
20 Ball Balls 8/4
300m Farmers Carry with 1 Kettlebell!
3 RNDs of
15 Sit Ups
30 Double Unders (SUs x 1,5)
300m Farmers Carry with 1 Kettlebell!
2 RNDs of
10 T2B
20 Ball Balls 8/4
300m Farmers Carry with 1 Kettlebell!
1 RND of
15 Sit Ups
30 Double Unders (SUs x 1,5)
SAMSTAG 29/10/2022
TEAM WORKOUT
STRENGTH
A: Back Squat
5-5-5-5-5
B: Push/Pull Up
10-8-6-4-2
2-4-6-8-10
WORKOUT
40' to finish…
120 Wall Balls 10/6
110cal. of choice
100 Sit Ups
90 DB-Snatches 22,5/15
80 Wall Balls 10/6
70cal. of choice
60 Sit Ups
50 DB-Snatches 22,5/15
40Wall Balls 10/6
30cal. of choice
20 Sit Ups
10 DB-Snatches 22,5/15
SONNTAG 30/10/2022
FREE GYM!
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