WORKOUT KW5
- Dominik Bubenicek
- 1. Feb. 2022
- 1 Min. Lesezeit
MONTAG 31/01/2022
CROSSFIT
STRENGTH: 5 Super sets
5 Back Squats
2 x 5m DB-Walking Lunges
WORKOUT: For time
21-15-9-3
Cal. Row/Ski/Bike
Front Squats
*E2MOM: 5 Burpees over the bar
DIENSTAG 01/02/2022
CROSSFIT
STRENGTH
Puhs Complex week 4
(+ 3-5% of last week)
12‘ E3MOM
2 Strict Press
3 Push Press
4 Push Jerks
WORKOUT: 5 RFT
10 DB-Snatches 22,5/15
30 Double Unders
15 Wall Balls 10/6
30 Double Unders
20 Push Ups
Cap: 20‘
CF-INTERMEDIATE
STRENGTH
Puhs Complex week 4
(+ 3-5% of last week)
12‘ E3MOM
2 Strict Press
3 Push Press
4 Push Jerks
WORKOUT: 4 RFT
6 DB-Snatches 22,5/15
20 Double Unders
9 Wall Balls 10/6
20 Double Unders
12 Push Ups
Cap: 20‘
MITTWOCH 02.02.2022
CROSSFIT
SKILL: Kettlebell Technique
STRENGTH
A: KB-Snatches
1-2-3-4-5-4-3-2-1
B: KB-Press
1-2-3-4-5-4-3-2-1
WORKOUT: “Helen“ 3 RFT
400m Run (600m Row optional)
21 KB-Swings 24/16
12 Pull Ups
2‘ Rest
Into: 5‘ AMRAP:
Burpees
DONNERSTAG 03/02/2022
STRENGTH
A: 4 Sets of
5 (weighted) eccentric Chin Ups 3-5‘‘ down
B: Front Squats
5 x 5
WORKOUT: For time
21-15-9
Devil Press 2 x 17,5/12,5
T2B/K2E
CF-INTERMEDIATE
STRENGTH
A: 5 Sets of
3 eccentric Chin Ups 3-5‘‘ down
B: Front Squats
5 x 5
WORKOUT: For time
21-15-9
Devil Press
Sit Ups
FREITAG 04/02/2022
CROSSFIT
STRENGTH
4 Super sets
8-12 Bent over Rows
*AMRAP D-Ball Front Raises
WORKOUT: 14‘ AMRAP
7 Ring/Box Dips
7 Deadlifts 80/50
14 Double Unders
SAMSTAG 05/02/2022
FUN DAY
STRENGTH
A: Bench Press
5 x 5
B: (weighted) Chin Ups
5 x 5
WORKOUT: In teams of 2
Buy in: 30 C&J’s 60/40
20 RNDs of
4 C2B Pull Ups
6 HSPU´s
8 Pistols
10 RNDs of
8 Push Ups
12 Wall Balls 10/6
16 Double Unders
Buy out: 10‘ Plank & Wall Sit
SONNTAG 06/02/2022
FREE GYM!
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