Workouts | KW04 2014

Wieder einmal eine spannende Woche, wir hoffen es gefällt! ;)

Montag

20/01/2014

fitness
workout:
tabata this! 8×20″/10″
-jumping pull ups
-overhead lunges 15/25kg
-handstand kicks
-sit upsbasic strength & technique
modul II – the press

Dienstag

21/01/2014

fitness
15′ AMRAP
-1 deadlift 100/140kg
-2 handstand push ups
-3 over the barbell burpeesbasic strength & technique
modul III – basic liftsgirls
– GHD-work

Mittwoch

22/01/2014

fitness
workout:
-80 cz-jumping jacks
-70 mountain climbers (each jump counts)
-60 jumping lunges
-50 push ups
-60 jumping lunges
-70 mountain climbers
-80 cz-jumping jacksbasic strength & technique
modul IV – pulling force

Donnerstag

23/01/2014

fitness
16′ AMRAP:
-10 pendlay rows 40/60kg
-20 kb snatches 16/24kg
-10 floor press 40/60kg
-20 toes to barbasic strength & technique
modul V – kettlebellsgirls
-box squats

Freitag

24/01/2014

fitness
workout1:
4 rounds for dynamic work
-12 power twists
-4 lengths sprints with band
-40″ battling ropes
1′ rest between each exerciseworkout2:
10’ AMRAP
-8 box jumps
-handstand walk 4m / 40 sec. handstand hold
-8 jumping slam ballsgymnastics
-handstand work
basic strength & technique
modul I – the squat

Samstag

25/01/2014

fitness
workout:
10-15-20
-(c2b) pull ups
-push press 40/60kg
then
10-20-30
-wall balls
-kb russian swings 20/32kg
then
-40 burpeesbasic strength & technique
modul II – the Press

Sonntag

26/01/2014

fitness
workout:
gymnastic work
-one arm handstand hold
-around the world
-super man
-hollow rockbasic strength & technique
modul III – basic lifts