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!