WORKOUT KW41
MONTAG 10/10/2022
CROSSFIT
STRENGTH
20 Rep Squat Programm Week 6 of 6
A: Back Squat
Work up to a heavy set of 2-3
B: 20 Reps @40-50% of 1 RM
WORKOUT
4 Rounds for max reps:
min. 1: max. cal. Row
min. 2: BB-Lunges 40/30
min. 3: T2B
min. 4: Rest
# Rep goals..
Row: 15-20cal
Lunges: 12-16 reps
T2B: 15-20 reps
DIENSTAG 11/10/2022
CROSSFIT
STRENGTH
5 Super Sets of
5 Push Jerks
5 (Weighted) Pull Ups
WORKOUT
For time..
1 Devil Press 20/12,5
200m Row
2 Devil Press 20/12,5
200m Ski
3 Devil Press 20/12,5
200m Row
4 Devil Press 20/12,5
200m Ski
5 Devil Press 20/12,5
200m Row
6 Devil Press 20/12,5
200m Ski
7 Devil Press 20/12,5
200m Row
8 Devil Press 20/12,5
200m Ski
9 Devil Press 20/12,5
200m Row
10 Devil Press 20/12,5
200m Ski
Cap: 20'
CF-INTERMEDIATE
CROSSFIT
STRENGTH
5 Super Sets of
5 Push Jerks
5 (Weighted) Pull Ups
WORKOUT
For time..
1 Devil Press
150m Row
2 Devil Press
150m Ski
3 Devil Press
150m Row
4 Devil Press
150m Ski
5 Devil Press
150m Row
6 Devil Press
150m Ski
7 Devil Press
150m Row
8 Devil Press
150m Ski
9 Devil Press
150m Row
10 Devil Press
150m Ski
Cap: 15’
MITTWOCH 12/10/2022
CROSSFIT
STRENGTH
5 Super Sets of..
5 Bench Press
5 Deadlifts
WORKOUT
Until you reach 50 Hang Power Cleans...
20sec. of Hang Power Cleans 40/30
10sec. of rest
Until you reach 50 Burpees over the Bar...
20sec. of Lateral Barbell Burpees
10sec. of rest
Until you reach 50 Calories...
20sec. of Rowing
10sec. of rest
Until you reach 50 T2B...
20sec. of T2B
10sec. of rest
DONNERSTAG 13/10/2022
CROSSFIT
CARDIO HARDIO
10 Box Jumps 24/20"
20 Wall Balls 8/4
10 Box Jumps 24/20"
30 Push Ups
20 Wall Balls 8/4
10 Box Jumps 24/20"
40 Double Unders
30 Push Ups
20 Wall Balls 8/4
10 Box Jumps 24/20"
50 Cal Row/Ski
40 Double Unders
30 Push Ups
20 Wall Balls 8/4
10 Box Jumps 24/20"
60 Sit Ups
50 Cal Row/SKi
40 Double Unders
30 Push-Ups
20 Wall Balls 8/4
10 Box Jumps 24/20"
70 Sumo Deadlift High Pulls 35/25
60 Sit Ups
50 Cal Row/Ski
40 Double Unders
30 Push Ups
20 Wall Balls 8/4
10 Box Jumps 24/20"
Cap: 45'
CF-INTERMEDIATE
CARDIO NOT SO HARDIO
7 Box Jumps 24/20"
14 Wall Balls 8/4
7 Box Jumps 24/20"
21 Push Ups
14 Wall Balls 8/4
7 Box Jumps 24/20"
28 Double Unders
21 Push Ups
14 Wall Balls 8/4
7 Box Jumps 24/20"
35 Cal Row/Ski
28 Double Unders
21 Push Ups
14 Wall Balls 8/4
7 Box Jumps 24/20"
42 Sit Ups
35 Cal Row/SKi
28 Double Unders
21 Push-Ups
14 Wall Balls 8/4
7 Box Jumps 24/20"
49 Sumo Deadlift High Pulls 35/25
42 Sit Ups
35 Cal Row/Ski
28 Double Unders
21 Push Ups
14 Wall Balls 8/4
7 Box Jumps 24/20"
Cap: 40'
FREITAG 14/10/2022
CROSSFIT
STRENGTH
10' E2MOM
5 Front Squats
WORKOUT
For time, in teams of 2...
10' AMRAP
Max Cal of Choice
*Switch every 10 cals
10' AMRAP
6 Wall Balls 10/6
6 Push Jerks 40/30
6 DB Snatches 25/17,5
*You must complete an entire round before your partner goes!
2' Rest
5' AMRAP
Max Cal of Choice
*Switch every 5 cals
5' AMRAP
3 Wall Balls 10/6
3 Push Jerks 60/40
3 DB Snatches 30/20
SAMSTAG 15/10/2022
OPEN DAY!
13:00-14:00 Kinder-Training
14:00-15:00 Bodyweight
15:00-16:00 CrossFit
16:00-17:00 Weightlifting
Keine Voranmeldung nötig - alle sind herzlichst willkommen!!
SONNTAG 16/10/2022
FREE GYM!
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