Workouts | KW05 2014

Das CrossZone Team wünscht euch viel Spass mit der KW05. Haut rein!

Montag

27/01/2014

fitness
workout:
15′ AMRAP
-3 mb cleans to wbs 9/12kg
-3 kb russian swings 24/32kg
-6 mb cleans to wbs  9/12kg
-6 kb russian swings 24/32kg
-9 mb cleans to wbs  9/12kg
-9 kb russian swings 24/32kg
EMOM 5 push upsbasic strength & technique
modul III – basic lifts

Dienstag

28/01/2014

fitness
strength:
3RM deadliftmetcon:
10′ EMOM
-2 deadlifts @70%
-20 CZ jumping jacksbasic strength & technique
modul IV – pulling force

girls
-deadlift variations

Mittwoch

29/01/2014

fitness
workout:
The battle of London – Main event 5, death by bar jumping burpees
1′ work/10“ rest
round 1: 3 reps
round 2: 6 reps
round 3: 9 reps
.
.
.
round 9: 27 reps
round 10: AMRAPbasic strength & technique
modul V – kettlebells

Donnerstag

30/01/2014

fitness
strength:
behind the neck push press (broad grip) 5-4-3-4-5metcon:
6′ AMRAP
-5 ring rows
-5 jumping slam ballsbasic strength & technique
modul I – the squat

girls
-core strength

Freitag

31/01/2014

fitness
workout:
3 times AMRAP for each exercise
-handstand push ups
-chest to bar pull ups
-bodyweight clean
1 rest, during the rest 1 core exercisebasic strength & technique
modul II – press

Samstag

01/02/2014

fitness
workout:
2′ AMRAP
-kb snatches 16/24kg
1’rest
2′ AMRAP
-double unders
1′ rest
2′ AMRAP
-ground to overhead 16/24kg
1′ rest
4 rounds for time
-12 kb snatches
-24 double unders
-12 ground to overheadbasic strength & technique
modul III – basic lifts

Sonntag

02/02/2014

fitness
skillwork:
-pistolsworkout:
10-1
-pistols
-burpee over the box stepsbasic strength & technique
modul IV – pulling force