workout of the day
- SONNTAG 24/11/19
CROSSFIT
- METCON
- 40 overhead squats 43/30
- 10 bar muscle ups
- 40 pistols
- 20 chest to bar pull ups
- 40 reverse lunges
- 30 pull ups
- STRENGTH
- dumbbell floorpress 3×12-15
- METCON
- SAMSTAG 23/11/19
CROSSFIT
- METCON
- 5 rounds of:
- 8 power clean & jerk 60/43
- 200m run
- immediately into
- 5 rounds of:
- 8 cluster 43/30
- 100m run
BASIC
- SQUAT SERIES
- METCON
- FREITAG 22/11/19
CROSSFIT
- GYMNASTIC STRENGTH
- 8min EMOM:
- min1: 20-30sec handstand hold
- min2: max unbroken ring rows
- METCON
- 3 rounds of:
- 21 kettlebell swings 28/20
- 21 push ups
- 63 double unders
OLY LEVEL 2
- snatch, 10x 1
- clean 1.pull 5×5
- 5sec paused frontsquats 5×3
- GYMNASTIC STRENGTH
- DONNERSTAG 21/11/19
CROSSFIT
- STRENGTH
- backsquat
- 1.set 6-8 reps
- 2.set 9-12 reps
- 3.set 13-15 reps
- METCON
- 7min AMRAP:
- 5 strict handstand push ups
- 15 hang power cleans 70/50
BASIC
- BASIC CROSSFIT MOVEMENTS
- STRENGTH
- MITTWOCH 20/11/19
CROSSFIT
- STRENGTH
- strict toes to bar 3x 5-8
- METCON
- 30cal row
- 30 push jerks 70/50
- 30 over the bar burpees
OLY LEVEL 1
- SNATCH
- STRENGTH
- DIENSTAG 19/11/19
CROSSFIT
- STRENGTH
- deadlift
- 1.set 6-8 reps
- 2.set 9-12 reps
- 3.set 13-15 reps
- METCON
- in teams of 2
- 9min for:
- 150 wall balls 9/6
- then, max distance walking lunges
- STRENGTH
- MONTAG 18/11/19
CROSSFIT
- OLY
- clean, sets of 3
- METCON
- 21-15-9
- dumbbell snatch 22.5/15
- burpee over the dumbbell
BASIC
- PUSH PULL
- OLY
- SONNTAG 17/11/19
CROSSFIT
- STRENGTH
- push ups
- METCON
- 20min EMOM:
- min1: 50 double unders
- min2: 25 abmat sit ups
- min3: max calorie bike
- min4: rest
- STRENGTH
- SAMSTAG 16/11/19
CROSSFIT
- STRENGTH
- 5RM frontsquat
- METCON
- 2x 4 intervals of:
- 30sec bar facing burpees
- 60sec rest
- 3min rest between sets
BASIC
- KETTLEBELL BASICS
- STRENGTH
- FREITAG 15/11/19
CROSSFIT
- METCON
- 3 rounds of:
- 20 strict pull ups
- 40 push ups
- 60m walking lunges
- 800m run
OLY LEVEL 2
- 1RM jerk
- 50% for max push press
- clean, sets of 3
- METCON
- DONNERSTAG 14/11/19
CROSSFIT
- STRENGTH
- strict press
- 1.set 6-8 reps
- 2.set 9-12 reps
- 3.set 13-15 reps
- METCON
- 9min EMOM:
- min1: toes to bar
- min2: box jumps
- min3: 10m shuttle sprints
- min4: rest
BASIC
- DEADLIFT
- STRENGTH
- MITTWOCH 13/11/19
CROSSFIT
- METCON
- 4x 4min AMRAP:
- 15 deadlifts 60/43
- 8 over the bar burpees
- 8 chest to bar pull ups
- 2min rest inbetween
OLY LEVEL 1
- JERK
- METCON