MONTAG 13.05.2019
CROSSFIT
STRENGTH
BB-OH Lunges
5 x 5/5
WOD - 5 RFT [Cap 20min]
20 Wall Balls
10 Pull Ups
5 Strict HSPU´s
CF-ENDURANCE
WOD A - 20min AMRAP
500m Row
AMRAP unbroken Wall Balls
*Score = Total Reps of WBs
WOD B - 20min AMRAP
500m Ski
AMRAP unbroken Push Ups
*Score = Total Reps of Push Ups
5min Rest betw. WODs
DIENSTAG 14.05.2019
CROSSFIT
STRENGTH
4 Supersets of
12 Weighted Push Ups
AMRAP - Inverted Rows
90sec. Rest
WOD - in Teams of 2 [cap 25min]
100 Box Jumps/Step Ups
100 Push Ups
100 Wall Balls
100 Pull Ups
100 Burpees
MITTWOCH 15.05.2019
CROSSFIT
STRENGTH
4 Supersets of
10 Deadlifts
10 Strict T2B
WOD - 10min AMRAP
6 Strict Pull Ups
5 Burpee Box Jumps
4 Hang Power Cleans 50/35
3 Thrusters 50/35
CF-SKILLS & GYMNASTICS
Kipping Technique
-T2B
-Pull Up
-Muscle Up
DONNERSTAG 16.05.2019
CROSSFIT
STRENGTH
Back Squat
4 x AMRAP @ 50% BW
120sec Rest
WOD - for Time
300 Air Squats
E2MOM 5 Burpees
PUMPING IRON
STRENGTH A
Back Squat
Find your 1RM
STRENGTH B
Calf Raises
4 x AMRAP
FREITAG 17.05.2019
CROSSFIT
STRENGTH
12min EMOM
even: 3/3 heavy Single Arm
DB-Strict Press
odd: 2 legless Rope Climbs
WOD - for Time
27-21-15-9
Push Press 40/30
Knee to Elbows
CF-ENDURANCE
WOD for Time [Cap 45min]
Buy in - 100 Russian KB-Swings
10 RNDs
30 Double Unders
20 Lunges
10 Push Press 30/20
Buy out - 200 Mountain Climbers
SAMSTAG 18.05.2018
>> OUTDOOR SPEZIAL <<
SONNTAG 19.05.2019
FREE TRAINING
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