Workouts | KW02 2014

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Montag

06/01/2014

fitness
workout:
21-15-9
-deadlifts 70/102,5kg
-handstand push upsbasic strength & technique
modul V – kettlebells

Dienstag

07/01/2014

fitness
strength:
20′ to perform a 3RM overhead squatmetcon:
10′ AMRAP
-6 toes to bar
-3 evil wheelsbasic strength & technique
modul I – the squatgirls
-leg day

Mittwoch

08/01/2014

fitness
workout:
5 rounds for time
-10 airsquats
-6 hang power cleans 40/60kg
-4 front squats 40/60kgbasic strength & technique
modul II – press

Donnerstag

09/01/2014

fitness
strength:
floorpress 3-3-3-3-3assistance:
-pendlay rows 4×10
-strict press 4×10
-push ups with narrow gripbasic strength & technique
modul III – basic liftsgirls
-pushing force

Freitag

10/01/2014

fitness
workout:
12′ AMRAP
-4 strict pull ups
-6 lengths farmers walk (3/4 bw)
-8 lungesbasic strength & technique
modul IV – pulling forcegymnastics:
-handstand workgirls
-deadlift variations

Samstag

11/01/2014

fitness
workout:
for time
10-1
-pistols
-kb russian swings 24/36kg
3′ rest
-bulgarian bag spin test
2′ rest
-50 kb russian swings 24/36kg

Sonntag

12/01/2014

fitness
gymnastic circle
15″ work / 25″ rest, 5 times each exercise
-l-hang
-handstand hold
-hollow hang
-windshield vipersbasic strength & technique
modul V – kettlebells