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WORKOUT WOCHENPLAN

Don’t stop when you are tired, stop when you are done

Montag

Kein WOD verfügbar

Dienstag

Kein WOD verfügbar

Mittwoch

Kein WOD verfügbar

Donnerstag

MOD3159
Weightlifting
HSC+SC+FS+J (1-1-1-1-1-1)

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%

WOD
Metcon (AMRAP - Rounds and Reps)

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
Wall Walks / HSPU / HS Walk (AMRAP - Rounds and Reps)

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

MOD3160
GAMEDAY
WFP Event 2 CFSBG Style (Time)

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

Lifting Weights
HEAVY FRIDAY - PART 1 (Weight)

5x5 Deadlift

Every 4 minutes - 70-80% of 1RM

HEAVY FRIDAY - PART 2 (Weight)

4 rounds of

6 Shoulder Press - 70-75% of 1RM

2 lanes KB Farmers Carry

Every 2:30 minutes

CORE FINISHER (Weight)

4 rounds of

6 DB weighted V-Ups

4 Turkish Get Ups

12 DB Hollow Scissor Kicks

Use a heeeeeavy DB 😉

Samstag

MOD3161
BOOT CAMP

Sonntag

Kein WOD verfügbar

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