WORKOUT KW45

Am 02. Dezember ist Weihnachtsfeier!

Bitte nimm bis spätestens Freitag an der Umfrage für die Platzreservierung teil! 🎄

MONTAG 07/11/2022

CROSSFIT

STRENGTH

A: Bent over Rows

4 x 8-10

*Superset with max. banded inclined Push Ups

B: Dips

4 x 6-8

*Superset with max. lat Pull Downs

WORKOUT

For time..

21 Push Press 45/30

21cal. Row

15 Push Press 50/35

15cal. Row

9 Push Press 55/40

9cal. Row

DIENSTAG 08/11/2022

CROSSFIT

STRENGTH

A: Back Squat

10-8-6-4-2

B: DB-Romanian Deadlift

3 x 8-12

*Superset with 10m heavy DB-Lunges!

WORKOUT

12' AMRAP

1 Deadlift

5 T2B

1 Deadlift

2 Hang Power Cleans

5 T2B

1 Deadlift

2 Hang Power Cleans

3 Front Squats

5 T2B

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Push Jerks

5 T2B

*use a 50/35kg BB!

MITTWOCH 09/11/2022

CROSSFIT

CARDIO

6' EMOM

10-12/8-10cal row

2' rest

6' EMOM

1 Devil Press 20/15

5 DB-Push Press 20/15

5 Wall Balls 10/6

2' rest

6' EMOM

10-12/8-10cal. Ski

2' rest

6' EMOM

1 Devil Press 20/15

5 DB-Push Press 20/15

5 Wall Balls 10/6

2' rest

6' EMOM

30-50 Double Unders

2' rest

6' EMOM

1 Devil Press 20/15

5 DB-Push Press 20/15

5 Wall Balls 10/6

DONNERSTAG 10/11/2022

CROSSFIT

STRENGTH

A: Bench Press

8-4-4-2-2-2-2

B: 10' EMOM

5 Pull Ups

WORKOUT

60 Push Ups

*every time you break -

5 Pull Ups

10 Wall Balls 10/6

15 Sit Ups

FREITAG 11/11/2022

Hast du schon an der Umfrage für die Platzreservierung bei der Weihnachtsfeier teilgenommen?

Falls nicht, bitte bis spätestens heute nachholen! 💪

STRENGTH

Split Squats

3 x 8-10/leg

*superset with 10-15 Banded Abductors on each leg

WORKOUT

15' AMRAP

15 Wall Balls 10/6

15 American Swings 24/16

FINISHER

3 Rounds..

1min of max. DB-Russian Twists 15/10

1min of rest

SAMSTAG 12/11/2022

TEAM WORKOUT

For time, in teams of 2..

1.5K Run/Row AFAP

10 Rounds of

3 Hang Power Cleans

5 HSPU´s

5/7cal. Ski

1.5K Run/Ski AFAP

10 Rounds of

3 Thrusters

5 T2B

5/7cal. Row

1.5K Run/Row AFAP

10 Rounds of

3 Push Press

5 Burpees

5/7cal. Ski

1.5K Run/Ski AFAP

SONNTAG 13/11/2022

FREE GYM!