Workouts | KW52 2013

Auch zur Weihnachtszeit lassen wir in Punkto Workouts nichts schleifen.

Montag

23/12/2013

fitness
workout:
tabata this! 8×20″/10″
-toes to bar
-slam balls
-kb-twist 8/16kg
-kb snatches 8/16kgbasic strength & technique
modul III – basic lifts

Dienstag

24/12/2013

fitness
special X-max workout:
3 rounds for time
-24 burpees
-12 bizeps curls
-13 push press 40/60kgfinisher:
-get the pump for the christmas evening

Mittwoch

25/12/2013

fitness
workout:
for time
-100 pull ups
EMOM 6 kb russian swings 24/32kgbasic strength & technique
modul V – kettlebells

Donnerstag

26/12/2013

fitness
ultimate strentgh day:
-5×5 kb get up
-5×5 frontsquats
-5×5 pushpressbasic strength & technique
modul I – the squat

Freitag

27/12/2013

fitness
workout:
5 rounds for time
-10 spins l/ 10 spins r/ 10 over the bulbag burpees
3′ rest
5 rounds for time
-10 spins l/ 10 spins r/ 10 over the bulbag burpeesbasic strength & technique
modul II – press

Samstag

28/12/2013

fitness
workout:
5 rounds for time
-5 power cleans 40/60kg
-10 back squats 40/60kg
-5 jerks 40/60kg
-10 pendlay rows 40/60kgrest 90 seconds between each round

Sonntag

29/12/2013

fitness
workout:
death by kb russian swings 24/32kgbasic strength & technique
modul III – basic lifts