MONTAG 01.04.2024
FREE GYM!
DIENSTAG 02.04.2024
CROSSFIT
STRENGTH
On a 10’ clock:
3 unbroken clean and jerks
– Build to a heavy set.
WORKOUT
5 rounds for time: 15’ Timecap
200-m run
6 clean and jerks 84/56
MITTWOCH 03.04.2024
BODYWEIGHT
WORKOUT
Barbara**
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3’ between rounds.
CROSSFIT
WORKOUT
Barbara**
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3’ between rounds.
** Intermediate Option:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest 3’ between rounds.
DONNERSTAG 04.04.2024
CROSSFIT
WORKOUT
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (51/61 cm)
Handstand push-ups
Intermediate:
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (51/61 cm)
1-2-3-4… etc.
Handstand push-ups**
** Scaling Options:
DB shoulder presses, pike push-ups
STRENGTH
Post-workout
50 KB shoulder presses
– Use the same load for all 50 reps.
FREITAG 05.04.2024
CROSSFIT
STRENGTH
Back Squat:
10-10-10-10 @70%+ of 1 RM
WORKOUT
5 rounds for time: 18’ Cap
10 push presses 43/29
12 lateral burpees over the bar
25/20-calorie row/ski
Post-workout:
Accumulate:
75 hollow rocks
SAMSTAG 06.04.2024
VIDEODREH 12:00 bis ca. 15:30 Uhr!
Wir benötigen noch so viele Personen wie möglich!
Es hilft auch, wenn du nur 1-2h Zeit hast und vorbeikommst!
Bitte hier anmelden: https://www.eversports.at/e/class/Tfj6MV0
TEAM WORKOUT
(Wenn du nach dem WOD beim Dreh dabei bist, melde dich bitte gesondert an!)
STRENGTH
6 sets for load:
3 deadlifts
– Use the same load across all sets.
3 seated high Box jumps after each Set
WORKOUT
4 rounds with a partner for time: 25’ Cap
30 synchronized walking lunges
50 hang power snatches (25/34 kg)
100 double-unders**
– Split the snatches and double-under reps with one partner working at a time.
**Scaling Options:
2’ of double-under Attempts, mixed unders, single under cross-over
SONNTAG 07.04.2024
FREE GYM!
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