Workouts | KW18 2014

Die Kraft ist entwickelt, und die Leistung gesteigert. – Jetzt wird es Zeit unsere neuen Fähigkeiten auszuprobieren! “You have power over your mind – not outside events. Realize this, and you will find strength.” – Marcus Aurelius

Montag

28/04/2014

 

fitness
tabata this! 8×20″/10″ each exercise
jumping slam balls
jumping lunges
wall balls
russian twist

 finisher:
hollow rock

basic strength & technique
modul III – basic lifts

Dienstag

29/04/2014

fitness
strength:
6×6 push press

workout:
8’AMRAP
10 pull ups
3 lengths farmers walk
15 push ups

basic strength & technique
modul IV – pulling force

girls
gymnastics

Mittwoch

30/04/2014

fitness
„ Mad Max“
buy in:
50 wallballs

2′ rest

 3 rounds
30 double unders
15 toes to bar
10 front squats (40kg/60kg)

 2′ rest

cash out:
3’ AMRAP
clean & jerk (40kg/60kg)

basic strength & technique
modul V – kettlebells

Donnerstag

01/05/2014

fitness
skillwork:
thrusters

workout:
„Franz“
21-15-9
thrusters 30kg/45kg
pull ups

basic strength & technique
modul I – the squat

girls
„Franz“

Freitag

02/05/2014

fitness
„Hyperion“
50 double unders
50 russian swings 24/36kg
40 double unders
40 sit ups
30 double unders
30 shoulder to overhead 30kg/50kg
20 double unders
20 overhead squats 30kg/50kg
10 double unders
10 handstand push ups

basic strength & technique
modul II – press

Samstag

03/05/2014

fitness
if the weather ist better:
3rd Outdoor Workout of the Year

basic strength & technique
modul III – basic lifts

Sonntag

04/05/2014

fitness
skillwork:
pistol progression

workout:
4 rounds for time of
30 pistols
30 ground to overhead 20kg/25kg 

basic strength & technique
modul IV – pulling force