Workouts | KW20 2014

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali

Montag

12/05/2014

 

fitness
buy in:
50 burpees

21-15-9
ring dips
pull ups

cash out:
150 russian twists (10kg/15kg)

basic strength & technique
modul III – basic lifts

Dienstag

13/05/2014

fitness
strength:
find 3RM hang snatch

metcon:
12’ EMOM
1 hang snatch (3RM)

basic strength & technique
modul IV – pulling force

girls
pulling force

Mittwoch

14/05/2014

fitness
„Regionals Event 3“
3 rounds for time
50 pistols, alternating
7 muscle ups
10 hang power cleans

basic strength & technique
modul V – kettlebells

Donnerstag

15/05/2014

fitness
death by…. THRUSTERS! (30kg/45kg)

basic strength & technique
modul I – squats

girls
speed up

Freitag

16/05/2014

fitness
„Zlatko“
for time
50 double unders
35 toes to bar
40 double unders
30 toes to bar
30 double unders
25 toes to bar
20 double unders
20 toes to bar
10 double unders
15 toes to bar

basic strength & technique
modul II – press

Samstag

17/05/2014

fitness
if the weather ist better:
Outdoor Workout

basic strength & technique
modul III – basic lifts

Sonntag

18/05/2014

fitness
skillwork:
static handstand practise

metcon:
AMRAP 15′
2 handstand kicks
2 pistols
4 handstand kicks
4 pistols
6 handstand kicks
6 pistols

basic strength & technique
modul IV – kettlebells