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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!

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