Workouts | KW09 2014

Hercules geht in die zweite Runde!

Montag

24/02/2014

fitness
14´AMRAP:
-3 muscle Ups
-7 hang power snatches
-10 hspubasic strength & technique
modul I – the squat

Dienstag

25/02/2014

fitness
hercules

  • main program:
    4×12-8 back squats
    4×12-8 pull ups 75-85%1RM
  • assistance program:
    4×2 chin over the bar hold (as long as possible)
    4×10 russian leg curls (rest during assistance programm 60’’-90’’)

basic strength & technique
modul II – press

girls
leg day

Mittwoch

26/02/2014

fitness
central europe throwdown wod 2:
for time
50 double unders
40 wallballs 9/6kg
30 chest to bar pull ups/pull ups
20 burpees over box (24″/20″) with medball
30 chest to bar pull ups/pull ups
40 wallballs 9/6kg to 10′ target
50 double undersbasic strength & technique
modul III – basic lifts

Donnerstag

27/02/2014

fitness
hercules

  • main program:
    4×5 power cleans / deadlifts
    4×12-8 strict press/push press 75-85%1RM
  • assistance program:
    4xAMRAP handstand push up
    4×10 slam balls (fast explosive & as strong as possible) (rest during assistance programm 60’’-90’’)

 

basic strength & technique
modul IV – pulling force

girls

– pulling force

Freitag

28/02/2014

fitness
5 rounds of:
9 pendlay rows
7 squatcleans
5 overheadsquats
1 length handstandwalk or 1´ handstandholdbasic strength & technique
modul V – kettlebells

Samstag

01/03/2014

fitness
workout – „Barbara“:
5 Rounds:
20 Pullups
30 Pushups
40 Situps
50 Airsquats3` rest between each roundbasic strength & technique
modul I – the squat

Sonntag

02/03/2014

fitness
gymnastic stuffbasic strength & technique
modul II – Press