Workouts | KW06 2014

Wenn du glaubst es geht nicht mehr, kommen von irgendwo 7 Workouts her!

Montag

03/02/2014

fitness
workout:
for time
-10 hang power cleans 40/70kg
-10 hspu
-20 hang power cleans 30/60kg
-10 hspu
-30 hang power cleans 25/55kg
-10 hspu
-40 hang power cleans 20/50kg
-10 hspu
-50 hang power cleans 15/40kgbasic strength & technique
modul V – kettlebells

Dienstag

04/02/2014

fitness
strength day
4 rounds of
-10 back squats
-10 pull ups
60“-90“ rest between exercises
3′ rest
4 rounds of
-10 sumo deadlifts
-10 ring dips
60“-90“ rest between exercisesbasic strength & technique
modul I – the squatgirls
-leg day

Mittwoch

05/02/2014

fitness
workout:
12′ AMRAP
-5 toes to bar
-5 high jump burpees (30cm over max reach)
-25 double undersbasic strength & technique
modul II – press

Donnerstag

06/02/2014

fitness
strength:
-find you 1RM bear complex
metcon:
EMOM for 10′
-2 bear complex @70%
-5 slam balls (explosive!)basic strength & technique
modul III – basic liftsgirls
-pulling force

Freitag

07/02/2014

fitness
workout:
„hansis challenge“
for time
-10 push ups
-1 length farmers walk
-1 push up
-1 length farmers walk
-9 push ups
-1 length farmers walk
-2 push ups
.
.
.
-1 push ups
-1 length farmers walk
-10 push upsbasic strength & technique
modul IV – pulling forcegymnastics
-handstandwork

Samstag

08/02/2014

fitness
The battle of London – Main event 3, fat fran (modified version)
3 rounds for time
-70 double unders
-21 kb swings 24/32kg
-12 chest to bar pull upsbasic strength & technique
modul V – kettlebells

Sonntag

09/02/2014

fitness
skillwork:
-muscle up progressionworkout:
4 rounds for movement quality not for time
-1 length handstand walk / 30 seconds handstand push on the wall
-10 strict ring dips
-10 ring pull ups (hollow position)basic strength & technique
modul I – the squat