WORKOUT KW7

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!