WORKOUT KW43

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!