WORKOUT KW50

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!