Workouts | KW01 2014

Auch diese Woche haben wir wieder so einige “Gustostückerln” für euch parat! ;-)

Montag

30/12/2013

fitness
21-15-9
-push ups
-ring dips
-push press 30/52,5kgbasic strength & technique
modul IV – pulling force

Dienstag

31/12/2013

fitness / silvester workout:
3 x 30″/30″
-burpee box jumps
-slam balls
-side core with bands
-l-hang
-dumbell snatches 20/30kg
-airsquats

Mittwoch

01/01/2014

fitness
5 rounds for movement quality
-5 strict slowmo pull ups
-5 ring rows
-60″ handstand holdbasic strength & technique
modul I – the squat

Donnerstag

02/01/2014

fitness
total
1RM backsquat
1RM shoulder press
1RM deadliftbasic strength & technique
modul II – pressgirls
-how to make 5 strict pull ups

Freitag

03/01/2014

fitness
EMOM clean complex (power clean – jerk – backsquat) add every minute 5 to 10kg6′ AMRAP
-3 deadlifts 40/60kg
-2 push press 40/60kg
-1 power cleans 40/60kgbasic strength & technique
modul III – basic lifts

Samstag

04/01/2014

fitness
workout:
for time
-10 thrusters 30/50kg
-50 double unders
-20 thrusters 25/40kg
-40 double unders
-30 thrusters 20/30kg
-30 double unders
-40 thrusters 15/25kg
-20 double unders
-50 thrusters 10/20kg
-10 double unders

Sonntag

05/01/2014

fitness
workout:
death by pull upsbasic strength & technique
modul IV – pulling force