MONTAG 25.12.2023
FREE GYM!
DIENSTAG 26.12.2023
FREE GYM!
MITTWOCH 27.12.2023
BODYWEIGHT
SKILL/STRENGTH
15’ Work on your Wall Walk
WORKOUT
E3MOM for 10 Rounds
30 Air Squats
20 Sit ups
10 Burpees
CROSSFIT
STRENGTH
Deadlift E2MOM
5-5-3-3-3-3-3
WORKOUT
12' AMRAP
4 Pull-ups
8 Burpee Box Jumps
12 cal Row/Ski
directly after Timecap
100 Lunges
DONNERSTAG 28.12.2023
STRENGTH
6 Push Press Every 1’30’’ - 4 Sets
6 Strict Press E2MOM - 4 Sets
WORKOUT
50-40-30-20
Cal. Row/Ski
10-8-6-4
Snatch
*Rest 1’30’’ after the Snatches
CF-INTERMEDIATE
by coach!
FREITAG 29.12.2023
STRENGTH
Front Squat
4-4-4-4-4-4
*20m Single DB-Farmers Carry (each Side) after each Set
WORKOUT
4 ROUNDS - 3’ WORK/1’ REST
3’ AMRAP
4 Hand release Pushups
6 alternating DB Front Rack Lunge
8 alternating DB Snatch
use a 22,5/15 DB
1’ Rest
SAMSTAG 30.12.2023
FREE GYM!
SONNTAG 31.12.2023
SILVESTER WOD
STRENGTH
A: CLEAN LADDER FOR TIME
MALE:
40-50-60-70-80kg
5-4-3-2-1 Reps
FEMALE
30-35-40-45-50kg
5-4-3-2-1 Reps
B: DEADLIFT - FIND YOUR 1RM
WORKOUT
For time, in teams of 2, I go you go...
31 Push Press
31 Pull ups
31 Snatches
31 Sit ups
31 T2B
31 Push ups
31 Box Jumps
31 Front Squats
31 Double Unders
31 Thrusters
31 Front Rack Lunge
31 Burpees
Cash out:
Team does 2023m Row/Ski
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