MONTAG 27.01.2020
CROSSFIT
STRENGTH
12‘ EMOM
even: 5-8 strict HSPUs
odd: 8-10 strict T2B/K2E
WOD – 2RFT
40m Walking Lunges
20m Handstand Walk
20cal Row
20 Push Press 45/30
20cal Ski
CF-ENDURANCE
WOD A – Buy in: 50 Thrusters 20/15 [cap 20']
5 RNDs of
10cal row
5 Burpee Box Jumos
7 Pull Ups
9 Sit Ups
5‘ Rest!
WOD B – Buy in: 50 Deadlifts 45/30 [cap 20']
5 RNDs of
10cal Ski
5 T2B
7 Push Ups
9 Wall Balls
DIENSTAG 28.01.2020
CROSSFIT
STRENGTH
AMRAP of 12 Back Squats
*Start with an empty BB and increase Weight every RND!
*WOD is over if you can’t do 12 Reps anymore!
2‘ Rest betw. RNDs
WOD – 5RFT
3 HP-Snatches 30/25
5 OH Squats 30/25
15 Sit Ups
MITTWOCH 29.01.2020
CROSSFIT
SKILL
Power Clean
STRENGTH
12‘ EMOM
even: 6 Power Cleans 60/40
odd: 6 Front Squats
WOD – 10 RFT
18 Double Unders
6 Dips
6 T2B/K2E
6 alt. Pistols or 12 Jump Squats
CF-SKILLS
Double Under
KB-Work
- Turkish Get Up
- KB-Clean
- KB-Snatch
DONNERSTAG 30.01.2020
CROSSFIT
STRENGTH
AMRAP of: 8 DB-Bench Press
*Start with a ligth Weight and increase Weight every RND!
*WOD is over if you can’t do 8 Reps anymore!
Rest 2‘ betw. RNDs
STRENGTH B
Chainsaw Rows
4 x 6/6
WOD – 14‘ AMRAP
12 Devil Press 17,5/12,5
12 alt. DB-Snatches 17,5/12,5
24 Double Unders
CF-INTERMEDIATE
STRENGTH A
Single Leg Deadlifts
5 x 4/4
STRENGTH B
DB-Suitcase Walking Lunges
4 x 10m
WOD A – for Time 2000m Row
E2MOM – 4 Burpees over the Rower
3‘ Rest
WOD B – 2000m Ski
E2OM 8 Jump Squats
FREITAG 31.01.2020
CROSSFIT
STRENGTH
Deadlift
6-6-6
3-3-3
1-1-1
WOD – for Time
150 Box Step Ups
Men use a 24‘‘ Box & 2 x 10kg DBs
Women use a 20‘‘ Box & 2 x 5kg DBs
CF-ENDURANCE
WOD A – for Time [cap 20‘]
3000m Row
E2MOM 10 Thrusters 20/15
5‘ Rest
WOD B – for Time [cap 20‘]
3000m Ski
E2MOM 10 T2B
SAMSTAG 01.02.2020
TEAM WORKOUT
STRENGTH A
Front Squat
7-7-7-7-7
STRENGTH B
Bent over Row
8-8-8-8
WOD – in Teams of 2
Buy in: 100 Push Press 20/15
“BARBARA“ 5 RNDs of
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Buy out: 200m DB-Farmers Carry 2 x 35/25
*Split 50/50 – I go you go!
SONNTAG 02.02.2020
FREE GYM!
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