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Workout Of The Day

Hier findest du unsere Workouts nach Tagen sortiert. So kannst du dir schon vorab ansehen, was dich in unseren Stunden erwartet! Du findest unsere Workouts ab sofort auch in der SugarWOD App (iOS / Android) und mittels „WODs“ Button links unten auf unserer Homepage.

Sunday, Mar 26, 2023


ENDURANCE
Every 2 minutes for 12 min
16/12 cal assault bike
max reps DB Snatches (22,5/15kg)

Rest 2:00

Every 2 minutes for 12 min
200 m run
max reps wallballs (9/6kg)

Rest 2:00

Every 2 minutes for 12 min
16/12 cal row
max reps burpees over the rower

Saturday, Mar 25, 2023


Part A
EMOM12

odd: 3-5 t2b strict
even: 6 double DB Z-Press (2" neg)

Part B
AMRAP 12 Minutes
20 Toes to bar
40 thrusters (20/15kg)
100 double unders

Friday, Mar 24, 2023


Part A
4 x 10 Deadlifts @ 60-70% of 1 RM

Part B
6 sets:
10 Deadlifts (60/42,5kg)
10 Push ups
200m run
-Rest 1 minutes between sets-

TC 20min

Thursday, Mar 23, 2023


Part A
Warm up for B

Part B
HAPPY BIRTHDAY, LORENZ!
AMRAP3️⃣5️⃣⭐

Teams of 3️⃣

buy in: 2️⃣3️⃣ synchro burpee box jump overs (60/50cm)
then

3️⃣ rounds each partner (all working at the same time)
3️⃣1-arm DB Devil presses each side (22,5/15kg)
2️⃣3️⃣ pull ups
3️⃣5️⃣ DB goblet squats (22,5/15kg)

when everbody has completed the 3 rds:

max cal Row
max cal Ski erg (2 Persons working at the same time - 1 Person rests)

Score is sum of cal row and skierg

Wednesday, Mar 22, 2023


Part A
EMOM 10
1 Power Clean + 1 Front Squat

Part B
12 min AMRAP
1-3-5-7-9….
Power Cleans (52,5/35kg)
Front Squats (52,5/35kg)
Burpee Over Bar

Accessory
4 sets for Quality
30m Single Arm Overhead Dumbbell Carry (each side - as heavy as possible)
- rest as needed between sets-

ENDURANCE
in teams of 2

60-50-40-30-20 *
cal airbike
cal row
*switch as needed

start each round with 20 synchro burpees

TC 45min

Tuesday, Mar 21, 2023


Part A
Every 90" for 5 sets

2 Turkish Get-Ups (each side)


*Use a weight that is challenging but allows for good form throughout reps

Part B
For Time

800m run
20 Handstand Push ups
600m run
15 Handstand Push ups
400m run
10 Handstand Push ups
200m run
5 Handstand Push ups

TC 15 min

Monday, Mar 20, 2023


Part A
E2MOM x 6

3 x Power Snatch
+
1 Overhead Squat

Part B
For Time
3 rounds
8 Overhead Squats (42,5/30kg)
18 Pull-ups

-at 10:00-

3 rounds
8 Power Snatch (43,5/30kg)
24 Wall Balls (9/6kg)

TC each set: 7 min

Sunday, Mar 19, 2023


Liebe Community, wir bitten um Eure Meinung! Wir planen ab April immer mittwochs eine weitere Mittagsstunde einzuführen und ersuchen Euch unter folgendem Link abzustimmen, welche Uhrzeit Euch am besten passt: doodle.com/meeting/participate/id/bmq1rgGb Vielen Dank für Eure Mithilfe! Liebe Grüße, Euer CFA-Team

ENDURANCE
Every 2 min for 8 min each station

Station 1:
200m run
max reps WBS (9/6kg)

rest 2 min

Station 2:
200m run
max reps wallwalks

rest 2 min

Station 3:
200m run
max reps burpee box jump overs (60/50cm)

rest 2 min

Station 4:
200m run
max reps 1 arm DB-OH lunges (22,5/15kg)

Please log max reps of each station!



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