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WORKOUT KW7

MONTAG 12.02.2024


CROSSFIT


STRENGTH

BB Bent over Row

12–12–12–12


WORKOUT

Open WOD 16.5

21–18–15–12–9–6–3

Thrusters 43/30

Bar Facing Burpees

Cap: 25’



DIENSTAG 13.02.2024


CROSSFIT


FASCHINGS-TEAM WOD!



MITTWOCH 14.02.2024


BODYWEIGHT


STRENGTH

Pull ups

3x AMRAP


WORKOUT

15’ AMRAP

2-4-6-8-10-.....

Burpees

Dips

Air Squats


5’ Rest


15’ AMRAP

2-4-6-8-10-....

Burpees

Dips

Air Squats

Try to stay consistent!


CROSSFIT


STRENGTH

Hip Thrusts

8–8–8–8–8

5 Single Leg jumps per Side after each Set


WORKOUT

5 RFT:

10/10 Alt. DB Snatches 22,5/15

10/10 Alt. Single Arm DB Overhead Lunges 22,5/15



DONNERSTAG 15.02.2024


CROSSFIT


STRENGTH

Bulgarian Split Squat

6/6 – 6/6 – 6/6 – 6/6 – 6/6


WORKOUT

21–15–9

Wallballs 8/6

Pull ups

Cal. Row/Ski



FREITAG 16.02.2024


CROSSFIT


STRENGTH

Strict Press

5-5-4-4-3-3


WORKOUT

EMOM 24’ (45’’ on / 15’’ transition)

1: 12/10 cal Row

2: 5 Devil Press (2 x 22,5 kg / 15 kg)

3: 12/10 cal Ski

4: 15 Sit ups



SAMSTAG 17.02.2024


TEAM WORKOUT


STRENGTH

Overhead Squats

7-7-6-6-5-5


WORKOUT

In teams of 2, only one person working at a time:

Filthy Fifty (Sort of)

50 Box Jumps (each Person)

50 Pull-Ups (each Person)

50 Kettlebell Swings 24/16 (each Person)

50 Lunges (each Person and syncro)

50 Knees-to-Elbows (each Person)

50 Push Presses 20/15 (each Person)

50 Back Extensions (each Person and syncro)

50 Buddy Wall Ball 9/6

50 Burpees (each Person and syncro)

50 Double-Unders (each Person)



SONNTAG 18.02.2024


FREE GYM!

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