MONDAY 26/10/2020
FREE GYM
TUESDAY 27/10/2020
CROSSFIT
STRENGTH
Back Squat
7-7-7-7-7
WOD: 12`AMRAP
5 strict Pull Ups
7 Burpees over the Bar
9 Push Press 30/20
WEDNESDAY 28/10/2020
CROSSFIT
STRENGTH
Romanian Deadlift
10-10-8-8-6-6
WOD: 21-15-9
DB-Thrusters 20/15
Box Jumps
CF-INTERMEDIATE
CROSSFIT
STRENGTH
Romanian Deadlift
10-10-8-8-6-6
WOD: 18-12-9
DB-Thrusters
Box Jumps
THURSDAY 29/10/2020
CROSSFIT
STRENGTH 12` E3MOM
3 strict Ring Muscle Ups/C2B´s
5 strict HSPUs
SKILL & WOD-WUP
Pistol (inkl. scaling options)
WOD: 5 RFT
4 Pistols
8 T2B
12 Push Ups
CF-INTERMEDIATE
STRENGTH 12` E3MOM
3 Chin Ups
4 HSPUs/2 Wall Climbs
SKILL & WOD-WUP
Pistol (inkl. scaling options)
WOD: 5 RFT
2 Pistols
6 Sit Ups
10 Push Ups
FRIDAY 30/10/2020
STRENGTH
15` E3MOM
3-5 Squat Cleans (work heavy if you are advanced!)
WOD: “ANGIE“ for time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
SATURDAY 31/10/2020
FUN DAY
STRENGTH A
10` EMOM
10 Russian Swings
STRENGTH B
Front Squat
5-5-5-5-5
WOD: 20` AMRAP
12 Hang Power Cleans 40/30
18 Air Squats
24/18cal.
SUNDAY 01/11/2020
FREE GYM