WORKOUT KW49

WORKOUT KW49

MONTAG 04.12.2023

CROSSFIT

WORKOUT

EMOM SWEAT SESSION

A: 20' EMOM

1. 12/9 cal Row

2. 8 Deadlift 100/70

3. 12/9 cal Ski

4. 10 Push ups

4’ Rest

B: 20' EMOM

1. 50 Double Unders

2. 5 Deadlifts 140/100

3. 50 Double Unders

4. 5 Weighted Push ups

*Work Time is max 45’’, 15’’ is for Transition

Scale: Cals/Weight/Reps accordingly

DIENSTAG 05.12.2023

CROSSFIT

STRENGTH

Front Squat

20’ to find your 1RM

*Warm up (starting with an empty Barbell) something like

10-10-8-8-5-3-2-1-1-1-(1)

*Aim for 3-4 1RM Attempts

WORKOUT

EMOM until you fail...

10 Wall Ball 10/6

1 Burpee

*add 1 Burpee every Round

CF-INTERMEDIATE

by coach

MITTWOCH 06.12.2023

CROSSFIT

SKILL

10’ Work on your Wall Walk

STRENGTH

Strict Press

8-8-8-8-8

WORKOUT

DB-Fun...

5’ of

30’’ DB Front Squats 17,5/12,5

30’’ Rest

into...

5’ of

30’’ DB alternating Lunges 17,5/12,5

30’’ Rest

into...

5’ of

30’’ DB Thrusters 17,5/12,5

30’’ Rest

DONNERSTAG 07.12.2023

CROSSFIT

WORKOUT

Cardio 45’ Cap

Buy in:

2k Row/Ski

into...

3 Rounds

50 Sit ups

40 Air Squats

30 Double DB Deadlift 22,5/15

20 DB Snatch 22,5/15

10 alternating Single Arm Devil Press 22,5/15

Cash Out:

2k Ski/Row

CF-INTERMEDIATE

by Coach

FREITAG 08.12.2023

FREE GYM!

SAMSTAG 09.12.2023

TEAM WORKOUT

STRENGTH

A: Back Squat

20’ to find your 1RM

*Warm up (starting with an empty Barbell) something like

10-10-8-8-5-3-2-1-1-1-(1)

*Aim for 3-4 1RM Attempts

B: 5x40m Farmers Carry as heavy as possible

WORKOUT

In Teams of 2, I go you go, split as you like

For time...

Buy in: 100 Double Under/300 Single Unders

100 Cal Row

100 Wall Balls 10/6

100 DB Shoulder to OH 22,5/15

100 Box Jumps

100 Cal Ski

100 Burpee Bar touches

Cash out: Synchro Weighted Wall sit 20/10 for accumulated 3’

SONNTAG 10.12.2023

FREE GYM!