WORKOUT KW5

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!