top of page

WORKOUT KW5

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!

 
 
 

Aktuelle Beiträge

Alle ansehen
WORKOUT KW17

Welcome to April! This month, we’ll focus on building endurance and stamina. MONTAG 21.04.2025 FREE GYM! DIENSTAG 22.04.2025 WORKOUT...

 
 
 
WORKOUT KW16

Welcome to April! This month, we’ll focus on building endurance and stamina. MONTAG 14.04.2025 WORKOUT 5 rounds for time: 15 toes-to-bars...

 
 
 
WORKOUT KW15

Welcome to April! This month, we’ll focus on building endurance and stamina. MONTAG 07.04.2025 WORKOUT For time: 30 box jumps (61/76 cm)...

 
 
 

Comentarios


bottom of page