MONTAG 14/02/2022
CROSSFIT
STRENGTH
A: Front Squat
*work up to a heavy set of 3 (cap 10')
B: 20 reps @60-70% of 3RM
C: DB-RDL´s
3 x 10
*Super set with: 15m DB-Walking Lunges
WORKOUT
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
*30 Double unders after every set of DL´s
RX: 100/70kg
Intermediate: 80/50kg
Basic: 40/25kg
cap: 12'
DIENSTAG 15/02/2022
STRENGTH
A: Push Complex week 6
(+ 3-5% of last week)
12' E3MOM
2 Strict Press
3 Push Press
4 Push Jerks
B: Bent over Rows
3 x 8-12
*Super set with: 8-12 (weighted) Push Ups
WORKOUT
12' AMRAP
7 Hang power C&J´s
7 Burpees ov. the Bar
7 T2B
21 Double Unders
RX: 50/35
Intermediate: 35/20
Basic: 20/15
CF-INTERMEDIATE
STRENGTH
A: Push Complex week 6
(+ 3-5% of last week)
12' E3MOM
2 Strict Press
3 Push Press
4 Push Jerks
B: Bent over Rows
3 x 8-12
*Super set with: 8 Push Ups
WORKOUT
12' AMRAP
5 Hang power C&J´s
5 Burpees ov. the Bar
5 K2E
15 Double Unders
MITTWOCH 16/02/2022
CROSSFIT
CARDIO
A: On a 12' running clock
Buy in: 1000m Row
Max RNDs in rem. time:
20 Wall Balls
10 T2B
3' rest
B: On a 12' running clock
Buy in: 1000m Ski
Max RNDs in rem. time:
20 Russian Swings
10 Push Ups
3' rest
C: 10' Plank
E2MOM: 50 Double Unders, 75 mixed or 100 SU´s
DONNERSTAG 17/02/2022
CROSSFIT
STRENGTH
A: Incline BB-Bench Press
4 x 6
B: 10-12 Incline Seal Rows
*Super Set with: 15-20 Lat. DB-Raises
WORKOUT
For time
500m Row
40 Push Ups
30 Hang Power Cleans 40/25
20 Wall Balls 10/6
30 Hang Power Cleans 40/25
40 Push Ups
500m Ski
cap: 16'
CF-INTERMEDIATE
STRENGTH
A: Incline BB-Bench Press
3 x 6
B: 10-12 Incline Seal Rows
*Super Set with: 15-20 Lat. DB-Raises
WORKOUT
For time
300m Row
30 Push Ups
20 Hang Power Cleans
10 Wall Balls 10/6
20 Hang Power Cleans
30 Push Ups
300m Ski
cap: 16'
FREITAG 18/02/2022
CROSSFIT
STRENGTH
A: Back Squat
4 x 6-8
B: Hip Thrusts
4 x 8-12
WORKOUT
10m DB-Walking Lunges
50 Air Squats
20m DB-Walking Lunges
40 T2B
30m DB-Walking Lunges
30 Pull Ups
40m DB-Walking Lunges
20 Burpees
50m DB-Walking Lunges
10 HSPU´s
RX: 2 x 22,5/17,5
Intermediate: 2 x 17,5/12,5
Basic: 2 x 12,5/7,5
SAMSTAG 19/02/2022
FUN DAY
STRENGTH
A: 15‘ to find your 1RM Strict Press
B: 10‘ E2MOM
3 Strict Press @80% of your 1RM
B: 3 x 150m heavy DB-Carry
WORKOUT
In Teams of 2
45' to finish..
2K Row
100 Wall Balls 10/6
100 Deadlifts 60/40
100 Push Ups
1K Row
75 Wall Balls 10/6
75 Deadlifts 80/60
75 Push Ups
500m Row
50 Wall Balls 10/6
50 Deadlifts 100/70
50 Push Ups
SONNTAG 20/02/2022
FREE GYM!
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