MONTAG 11.11.2019
CF-BASICS
MODUL II – Squat
CROSSFIT
STRENGTH A
Strict Press
8-8-8-8-8
STRENGTH B
DB-Shrugs
3 x AMRAP
WOD – 21-15-9
DB-Thrusters 20/15
T2B
*50 Double Unders betw. RNDs
CF-ENDURANCE
WOD – 4RFT [cap 50‘]
750m Row
25 Burpees
25 Box Jumps
750m Ski
DIENSTAG 12.11.2019
CF-BASICS
MODUL V – Weightlifting
CROSSFIT
STRENGTH A
Back Rack Lunges
3 x 9/9
STRENGTH B
Close Stance DB-Squats
3 x AMRAP
*work heavy!
WOD – 8‘ AMRAP
6 alt. one arm Lunges 17,5/12,5
3 Squat Clean Thrusters 17,5/12,5
2‘ Rest
FINISHER – 3 RNDs of
30‘‘ Plank left
30‘‘ Plank right
15 Crunches
Buy out: Plank ALAP
MITTWOCH 13.11.2019
CF-BASICS
MODUL III – Press
CROSSFIT
STRENGTH
5 Supersets of
5 Weighted Pull Ups
5 Weighted Push Ups
*work in Teams of 2
WOD – 4 x 3‘ AMRAP
3 Power Cleans 60/40
6 Push Ups
9 Air Squats
CF-SKILLS & GYMNASTICS
Double Unders
Rope Climb
DONNERSTAG 14.11.2019
CF-BASICS
MODUL IV – Pull
CROSSFIT
STRENGTH A
Bench Press
6-6-6-6-6
STRENGTH B
BB Curls
4 x AMRAP
WOD – 8RFT [cap 12‘]
3 Devil Press 22,5/17,5
6 C2B Pull Ups
FINISHER – TABATA
· Plank
· Hollow Hold
STRENGTH CLUB
STRENGTH A
Work on your Pull Up/Muscle Up
Zb. 10‘ E2MOM 5 Pull Ups/Muscle Ups
STRENGTH B
12‘ E2MOM
1/1 Turkish get Ups
*work heavy and increase weight!
STRENGTH C
4 x 15 GHD-Sit Ups
FREITAG 15.11.2019
STRENGTH A
Deadlift
7-7-7-7-7
STRENGTH B
12‘ E3MOM
12 Weighted GHD-Back Extensions
WOD – 12‘ AMRAP
30 Double Unders
10 Burpees
3 Bar Muscle Ups
CF-ENDURANCE
WOD A – 5 RFT [cap 15‘]
20 Wall Balls
20 Double Unders
WOD B – 5 RFT [cap 15‘]
20 DB-Push Press 17,5/12,5
20 cal row
WOD C – 5 RFT [cap 15‘]
20 alt. DB-Snatches 17,5/12,5
20cal Ski
SAMSTAG 16.11.2019
TEAM WORKOUT
STRENGTH
12‘ EMOM
Even: 3 Bar Mucle Ups
Odd: 6 Strict HSPUs
WOD – 30‘ AMRAP in Teams of 2
10 Deadlifts 100/80
20 Box Jumps
30 Pull Ups
SONNTAG 17.11.2019
FREE TRAINING!
Comments