Workouts of the Day

Dienstag, 17.12.2019

A

 

Every 2 minutes, for 16 minutes (8 sets):

 

Deadlift x 2 reps @ 80% of 1-RM Deadlift

 


 

B

 

Five rounds for time of:

 

24 Kettlebell Swings (32/24 kg)

12 Box Jumps (24″/20″)

12 Toes to Bar

 


 

Weightlifting

 

Snatch

12 minutes AMRAP:

 

10 Snatches (60/43kg)

20 Air Squats

30 Double Unders

Montag, 16.12.2019

Every 8 minutes, for 32 minutes (4 sets):

 

20/15 Calories of Assault Bike (or Rowing)

20 Dumbbell Squats (25/15 kg DBs)

20 Walking Lunges with DB Farmer’s Carry (25/15 kg)

800 Meter Run

Sonntag, 15.12.2019

Sunday Funday

Samstag, 14.12.2019

A

 

Every 2 minutes, for 16 minutes (8 sets):

 

Push/Power Jerk

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%

 


 

B

 

Complete as many rounds and reps as possible in 12 minutes of:

 

40 Double-Unders

20 Push Presses (43/29 kg)

10 Burpees Over the Barbell

Freitag, 13.12.2019

A

 

Back Squat

 

*Set 1 – 5 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90+%

 

Rest 2 minutes between sets.

 


 

B

 

Four sets of 3-minute sprints of:

 

“Mary”

 

5 Strict Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups

 

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Donnerstag, 12.12.2019

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

 

Station 1 – 10 Box Jumps + 5 Pull-Ups

Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead

Station 3 – 200 Meter Run with Medicine Ball

 

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

 


 

Weightlifting

 

Clean Complex

8 x 1 Clean + 1 paused Hang Clean @ 75% of your 1RM Clean

Rest as needed.

 

Front Squat

3 x 3 @ 90+% of your 1RM Clean

Do one set every two minutes.

Mittwoch, 11.12.2019

A

 

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

 

50 Wall Ball Shots (9/6 kg)

 


 

B

 

Three sets of:

 

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner works

 


 

CrossFit Skills

 

Skill

Toes to Bar (T2B)

 

20’ EMOM

8 strict Pull-Up’s
12 alt. Pistols – (rest 1sec at bottom)
20m Handstand Wallk (or 30s hold)
12 T2B
8 HSPU

Dienstag, 10.12.2019

Four sets for max reps of:

 

2 minutes of Rowing (for calories)

Rest 30 seconds

90 seconds of Double-Unders

Rest 30 seconds

60 seconds of Push-Ups

Rest 30 seconds

30 seconds of Toes to Bar

Rest 90 seconds

 


 

Weightlifting

 

Clean

 

3 x 3 @ 75% of your 1RM Clean

3 x 2 @ 80% of your 1RM Clean

Do one set every two minutes.

 

Low Hang Clean Deadlift

4 x 5 @ 100% of your 1RM Clean

Do one set every two minutes.