MONTAG 13/12/2021
CROSSFIT
STRENGTH
Bench Press
12' to find a heavy set of 10
*your last set is a drop set!
WORKOUT
15' AMRAP
Max T2B
21 Push Ups
15 Box Jumps
9 Deadlifts 80/50
DIENSTAG 14/12/2021
CROSSFIT
STRENGTH
Back Squat
*Do a few warm up sets
Into:
3 x 70% of your 1RM
3 x 80% of your 1RM
max Reps with 90% of your 1RM
SUPERSET
10 Barbell Box Step-Ups
WORKOUT
15' E3MOM
15/12cal
15 Wall Balls 10/6
Max unbroken American Swings 24/16
CF-INTERMEDIATE
STRENGTH
Back Squat
*Do a few warm up sets
Into:
6 x 50% of your 1RM
6 x 60% of your 1RM
max Reps with 70% of your 1RM
SUPERSET
10 Barbell Box Step-Ups
WORKOUT
12’ E3MOM
10/8cal
10 Wall Balls 10/6
Max unbroken Russian Swings
MITTWOCH 15/12/2021
STRENGTH
Double KB-Squats
10-10-10-10
1/1 TGU
WORKOUT
For time:
150 Double Unders
100 KB Snatches 24/16
1000m Row
DONNERSTAG 16/12/2021
STRENGTH
Strict Press
*Do a few warm up sets
Into:
3 x 70% of your 1RM
3 x 80% of your 1RM
max Reps with 90% of your 1RM
SUPERSET
12-15 DB Front Raises
WORKOUT
For time:
50-40-30-20-10
Front Rack Lunges 45/25
American KB Swings 24/16
*1 Rope Climb After Each Set (5 total)
*RX+ is 2 rope climbs after each set
cap: 20'
CF-INTERMEDIATE
STRENGTH
Strict Press
*Do a few warm up sets
Into:
6 x 50% of your 1RM
6 x 60% of your 1RM
max Reps with 70% of your 1RM
SUPERSET
8-12 DB Front Raises
WORKOUT
For time:
40-30-20-10-5
Front Rack Lunges
American KB Swings
*1 Rope Climb After Each Set (5 total)
FREITAG 17/12/2021
WORKOUT
AMRAP
0-10'
5 RFT
6 Power Snatches 50/30
15 Pull Ups
10-20'
For time, in teams of 2
Row for max distance
*change every 30''
25-35'
For time
30 Hang Power Cleans 60/40
30 Burpees over the bar
30 Push Jerks 60/40
30 HSPUs
SAMSTAG 18/12/2021
STRENGTH
3 RNDs of
min 1: 1-3 Rope Climbs
min 2: 20'' cal Ski (all out)
min 3: 2-3 x heavy Sled Push
min 4: 1 x Peg Board or 8-10 strict Pull Ups
min 5: 10 heavy DB-Push Press
min 6: max Double Unders
min 7: Rest
WORKOUT
In teams of 2, on a 40' running clock:
3 Rounds:
30 Toes to Bar
30 Front Squats 40/25
30 American KB Swings 24/16
60 Cal Row
2 Rounds:
30 Toes to Bar
30 Front Squats 50/35
30 American KB Swings 24/16
60 Cal Row
1 Round:
30 Toes to Bar
30 Front Squats 60/45
30 American KB Swings 24/16
SONNTAG 19/12/2021
FREE GYM!