Diesen Freitag ist Weihnachtsfeier!
Letzte Zusagen noch bis morgen Dienstag 29.11. möglich – bitte direkt mir schreiben – Umfrage ist bereits geschlossen!
Spontane Absagen bitte ebenfalls bis SPÄTESTENS morgen Mittag 29.11. direkt an mich.
MONTAG 28/11/2022
CROSSFIT
STRENGTH
3 Super sets
10-12 Bent over Rows
10-12 Inclined Bench Press
3‘ rest
WORKOUT
EMOM – AFAP
Min 1: 70/50cal Row
Min 2: AMRAP Push Press 40/27,5
*Score = Total reps of Push Press!
DIENSTAG 29/11/2022
CROSSFIT
STRENGTH
A: Single Leg Deadlifts
3 x 5/5
B: 10‘ EMOM
5-7 Front Squats @55% of your 1RM
WORKOUT
For time…
10-8-6-4-2
Wall Balls
Goblet Squats 25/17,5
Lunges use 1 x 25/17,5 DB
*Do 50 Double Unders betw every RND!
CF-INTERMEDIATE
STRENGTH
A: Single Leg Deadlifts
3 x 5/5
B: 8‘ EMOM
5-7 Front Squats @50% of your 1RM
WORKOUT
For time…
10-8-6-4-2
Wall Balls
Goblet Squats
Lunges + 1 DB
*Do 50 Double Unders betw every RND!
MITTWOCH 30/11/2022
CROSSFIT
STRENGTH
10-8-6-4-2 Hang Power Cleans – Increase weight!
*AMRAP unbroken T2B after every set of HPC´s!
WORKOUT
20‘ EMOM
Min 1: 8-10 HSPU´s
Min 2: 10-15 GHD-Sit Ups
Min 3: 15 KB-Russian Swings 24/16
Min 4: 2 x 10m Sled Push 60/40
Min 5: 5-7 DB-Snatches – each arm!
*Rest = Single Unders!
DONNERSTAG 01/12/2022
CROSSFIT
CARDIO
For time…
1.5K Row
E2MOM: 10 Wall Balls 10/6
Into..
1.5K Ski
E2MOM: 10 DB-Deadlifts 25/17,5
Into…
100 Burpees
E2MOM: 10 T2B
CF-INTERMEDIATE
CARDIO
For time…
1K Row
E2MOM: 7 Wall Balls 10/6
Into..
1K Ski
E2MOM: 7 DB-Deadlifts 25/17,5
Into…
70 Burpees
E2MOM: 7 K2E
FREITAG 02/12/2022
WEIHNACHTSFEIER
16:00-17:30: X-MAS Workout
18:30-21:30: Süddeck Tulln X-MAS Dinner
21:30-Open End: SeaYou Bar & Cocktails
SAMSTAG 03/11/2022
KEIN TEAM WORKOUT!
SONNTAG 04/12/2022
FREE GYM!