Workouts | KW21 2014

“Few men are born brave. Many become so through training and force of discipline.” – Publius Flavius Vegetius Renatus

Montag

19/05/2014

 

fitness
7’AMRAP
30 russian twists (15kg/20kg)
20 ground to overhead (15kg/20kg)

3’ rest

bulgarian bag spin test
5 rounds for time
10 spins left
10 spins right
10 push ups 

finisher:
bring sally up
backsquat (25kg/40kg)

basic strength & technique
modul I – the squat

Dienstag

20/05/2014

fitness
strength:
find 3RM clean & jerk

 metcon:
15’ EMOM
1 clean & jerk (3RM)

finisher:
bring sally up
l-sit

basic strength & technique
modul II – press

girls
Crosszone BBP

Mittwoch

21/05/2014

fitness
Regionals Event 4″
21-15-9-6-3
(strict) handstand push ups
front squats (60kg/80kg)
burpees

finisher:
bring sally up
push up

basic strength & technique
modul III – basic lifts

Donnerstag

22/05/2014

fitness
strength:
4 supersets
10 floorpress
10 pendlay rows

metcon:
12 rounds 30’’ on/30’’ off:
jumping slam balls

finisher:
bring sally up
thruster (20kg/30kg)

basic strength & technique
modul IV – pulling force

girls
„more power“

Freitag

23/05/2014

fitness
„Chef“
5 cycles of:
3’AMRAP
3 power cleans
6 pull ups
9 squats
1’ rest 

finisher
bring sally up
push press

basic strength & technique
modul V – kettlebells

weightlifting
warm up on your one!

technique work:
snatch from blocks

strength:
5×3 overhead pause squats

Samstag

24/05/2014

fitness
if the weather ist better:
Outdoor Workout!

Sonntag

25/05/2014

fitness
„Let’s play a game“
Try to get 400 points

1 point:
down up
knee up
squat

2 points:
leg raise
ring dip
pistol

3 points:
toes to bar
chest to bar pull up
skin the cat

4 points:
handstand push up
muscle up 

basic strength & technique
modul I – squat