WORKOUT WOCHENPLAN
Montag
Dienstag
Mittwoch
Donnerstag
every 2:30:
1 Hang Squat Clean
1 Squat Clean
1 Front Squat
2 Jerks
Set 1,2 @ 65%
Set 3,4 @ 70%
Set 5,6 @ 75%
AMRAP 12 Minutes:
10 Wallballs (+2 each round)
10 DB Hang Cleans
10 Pull Ups
L1: 2x 15/10 kg
L2: 2x 22,5/15 kg
L3: 2x 30/22,5 kg
Gymnastics for all fitness levels! 🙂
- Core & Warm Up
(Double Unders possible 😉 )
- Technik: Wall Walk / HSPU / HSW
5 Rounds
- 5-12 Kipping HSPU / Wall Walks
- 10-15 m HSW
- 2 min rest between rounds
- Strength: strict HSPU / Shoulder Press
3 Rounds
- 5-10 strict HSPU
- 6-12 Negativ HSPU
- 8-12 Shoulder Press
- 2 min rest between rounds
Freitag
5 Rounds for Time:
3 TGU
20 sHSPU
20 Dbl. KB Squats
10 BBJO
Time Cap: 30 Minutes
L1: 2x 12/8 kg
L2: 2x 16/12 kg
L3: 2x 24/16 kg
Rx+: 2x 32/24 kg
Scaling HSPU:
Number, ROM or Strict Press @ 60% of your 1 RM
5x5 Deadlift
Every 4 minutes - 70-80% of 1RM
4 rounds of
6 Shoulder Press - 70-75% of 1RM
2 lanes KB Farmers Carry
Every 2:30 minutes
4 rounds of
6 DB weighted V-Ups
4 Turkish Get Ups
12 DB Hollow Scissor Kicks
Use a heeeeeavy DB 😉
Samstag
Sonntag
BRING DEIN TRAINING AUF DAS NÄCHSTE LEVEL
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Besuche uns
CrossFit Salzburg
Rottfeld 9A
5020 Salzburg