Workouts | KW17 2014

Herkules bereitet sich auf seine finalen Tests vor! “I was not built to break, I didn’t know my own strength” – Whitney Houston

Montag

21/04/2014

 

fitness
 „The Seven“
7 rounds for time:
7 handstand push-ups
7 thrusters (35kg/60kg)
7 knees to elbows
7 deadlifts  (70kg/100kg)
7 burpees
7 kettlebell swings (24kg/32kg)
7 pull-ups

basic strength & technique
modul III – basic lifts

Dienstag

22/04/2014

fitness
„Winnie Pooh“
EMOM for 12′
2 bear complexes (45/30kg)
AMRAP double unders
double unders = scorebasic strength & technique
modul IV – pulling force

girls
pulling force

Mittwoch

23/04/2014

fitness
20’ AMRAP
5 ring dips
10 pistols
15 ring rows

basic strength & technique
modul V – kettlebells

Donnerstag

24/04/2014

fitness
static strength
3 times each exercise (no time pressure)
l-hang
handstand hold
bw farmers carry
toes to bar (no touch)

finisher:
frontplank

 basic strength & technique
modul I – the squat

girls
„speed up“

Freitag

25/04/2014

fitness
„Phenex“
12’ AMRAP
EMOM: 2 muscle ups
even min: 8 ring dips
odd min: 8 ring pull ups

basic strength & technique
modul II – press

Samstag

26/04/2014

fitness
2nd Outdoor Workout of the Year

basic strength & technique
modul III – basic lifts

Sonntag

27/04/2014

fitness
skillwork:
step by step to the pistol

workout:
for time
10 pistols
30 russian swings (24/36kg)
10 pistols
60 slam ball throws
10 pistols
30 russian swings
10 pistols

basic strength & technique
modul IV – pulling force