Programming KW39 2025

Montag, 22.09.2025

CrossFit

On a 17:00 clock:

For time:
1,600-m run / row 

In the time remaining:
Find a 3-rep-max shoulder press

Post-workout strength
Every 2:30 x 3 sets:
:30 max-rep DB bench presses
– Use a challenging load for :30 seconds of continuous movement.

Cardio

AMRAPx15
20 Weighted Box Step Overs (16/24kg)(20'/24')
20 KB-Swings (16/24kg)
20 Box Jump overs (20'/24')
20 cal. Bike

Rest 3 min.

AMRAPx15
20 alt. DB-Snatches (15/22,5kg)
20 Mountain Climbers 
20 alt. Seated Strict DB-Press (15/22,5kg)
20 cal. Ski

Dienstag, 23.09.2025

Crossfit

5 rounds for time:
12/15-cal bike
10 box jumps (61/76 cm)
3 rope climbs (4.6/4.6 m)

Post-workout accessory
3 rounds:
:30 Russian twists
:30 Superman hold

Cardio

EMOMx12 :45 On / :15 Off
Min1: Double Unders / Single Unders
Min2: Wall-Walks
Min3: Strict toes to bar 

2 min rest

Amrap 10 Team of 2:
A) row for meters
B) 1 round of: 7 db cleans, 5 db hang snatches, 3 devils presses (15/22,5kg)
-switch after full round
-Score is meters on rower

2 min rest

Amrap 10 team of 2:
A) ski for meters
B) 1 round of: 5 toes to bar, 3 pull-ups, 1 bar muscle up/c2b pu
-switch after a full round 
-score is meter on the ski 

Mittwoch, 24.09.2025

Crossfit

AMRAP 10:
Double-DB front-rack walking lunges (15.2 m) (15/22.5 kg)
25 AbMat sit-ups
5 single-DB weighted pull-ups (15/22.5 kg)

Post-workout accessory
Every 2:00 for 4 sets:
6 bent-over barbell rows

Cardio

On a 16 min. Clock
Max cal. Bike
-Every 2 min. with start on 00:00 perform:
6 Deadlifts (30/40kg)
6 Hang Power Cleans 
6 Front Squats

Rest 3 min. 

On a 16 min. Clock
Max cal. Ski 
-Every 2 min. with start on 00:00 perform:
6 DB Devil Presses (2x10/2x15kg)
6 Shoulder Taps
6 Butterfly Sit-Ups 

Donnerstag, 25.09.2025

Crossfit

For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-rings
50 double-unders
50 Russian KB swings (16/24 kg)
50 double-unders

Cardio

AMRAPx35
Teams of 2 YGIG
50 cal. Row
100 Partner Wall-Balls (6/9kg)
100 Partner Sit-Ups (6/9kg)
10 Sync. Burpees
50 cal. Bike
100 Pull-Ups
100 alt. Reverse Lunges 
10 Sync. Burpees 

Freitag, 26.09.2025

Crossfit

5 rounds for time of:
Run (61 m)
6 clean and jerks (47/70 kg)

Post-workout accessory
3 sets:
8 single-leg DB deadlifts/leg
– Use a moderate load.

Cardio

AMRAPx10
200m. Run
10 DB-Thrusters (2x10/2x15kg)
10 Renegade Rows

Rest 2 min. 

AMRAPx10
2 Lanes Burpee Broad Jumps
10 Lanes Shutlle Runs 
10 Push-Ups

Rest 2 min.

AMRAPx10
200m. Row
10 KB-Deadlifts (2x16/2x24kg)
10 OH-Lunges (2x16/2x24kg)

Weightlifting

Skill: Power Snatch + Overhead Squat

Workout: E1.5MOMx7 - 1+2

Acc.: 3x 20m Snatch Grip Overhead Carry /w hanging weights

Samstag, 27.09.2025 

Crossfit

AMRAP 20 with a partner:
24 box jump-overs (51/61 cm)
24 power snatches (29/43 kg)
24 overhead squats (29/43 kg)
24 toes-to-bar
24-cal bike
– Step down from the box.

Cardio

AMRAPx35
1000m. Row
30 alt. DB-Snatches (15/22,5kg)
30 Goblet Squats 
1000m. Ski
30 Burpee Box Jump Overs (20'/24')
30 Single Leg V-Usp

Sonntag, 28.09.2025

Crossfit

Post-workout skill work
3 sets:
Bottom-up KB carry/side (15.2 m)
25 crossovers
10 pass-throughs with a jump rope

10 rounds for time:
10 ring push-ups
7/10-cal on any machine

Long Distance

On a 60min. Clock
With a partner

200 cal. Bike 

12 Rounds:
12 Deadlifts (30/40kg)
9 Hang Power Cleans 
6 Shoulder to OH 
-Switch partner after a full round. 

200 cal. Ski

12 Rounds:
12 alt. DB-Snatches (15/22,5kg)
9 Goblet Squats
6 DB-Push Press
-Switch partner after a full round.