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!