MONTAG 29.01.2024
STRENGTH/SKILL
20’ Turkish Get up
WORKOUT
For time…
12 Squat Clean Thrusters 50/35
Ski/Row 400 meters
9 Squat Clean Thrusters 50/35
Ski/Row 400 meters
6 Squat Clean Thrusters 50/35
Ski/Row 400 meters
3 Squat Clean Thrusters 50/35
Ski/Row 400 meters
TC: 20‘
DIENSTAG 30.01.2024
STRENGTH
Hang Power Snatch
4-4-4-4-4
WORKOUT
For time…
60 toes-to-bars
*Perform 12 (8 intermediate) Burpees at the start of each minute (including the first minute).
MITTWOCH 31.01.2024
BODYWEIGHT
SKILL/STRENGTH
5 Rounds
20 unbroken Air Squats
Into 10 Broad Jumps
WORKOUT
For time…
50 alt. Lunges
40 alt. Box Step-ups
30 T2B
20 Burpee Bar touches
10 Wall Walks
20 Burpee Bar touches
30 T2B
40 alt. Box Step-ups
50 alt. Lunges
CROSSFIT
STRENGTH
Bench Press
8-8-8-8-8
WORKOUT
Open Wod 13.2
10‘ AMRAP
5 S2OH 50/35
10 Deadlift 50/35
15 Box Jumps
DONNERSTAG 01.02.2024
SKILL/STRENGTH
12‘ Gymnastics-EMOM
EVEN: Strict T2B
ODD: Strict Hspu
WORKOUT
Five 2-minute rounds of:
20 Dumbbell Box Step-Ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
FREITAG 02.02.2024
STRENGTH/SKILL
Deficit Deadlift
6-6-6-6-6
do 3 seated Box Jumps after each set
WORKOUT
For time…
100 Double-Unders
21 Front Squats
21 Push Presses
100 Double-Unders
15 Front Squats
15 Push Presses
100 Double-Unders
9 Front Squats
9 Push Presses
SAMSTAG 03.02.2024
GIRLS GIRLS GIRLS…
WOD A:
“ANNIE“
50-40-30-20-10
Double unders
Sit-ups
WOD B:
“DIANE“
21-15-9
Deadlift 100/70
Handstand Pushup
WOD C:
“FRAN“
21-15-9
Thrusters 43/30
Pull-Ups
SONNTAG 04.02.2024
FREE GYM!
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