Workouts | KW22 2014

“I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match.” – Mia Hamm

Montag

26/05/2014

 

fitness
team workout (teams of 2)
for time:
1500m run
start when both are back
100 kb snatches
100 kb shoulder to overhead
100 american swings

only one is allowed to work – the other rests in rack position – kb never touches the floor –> +10 burpees

basic strength & technique
modul II – press

Dienstag

27/05/2014

fitness
strength:
4 supersets
10 backsquats
10 strict pull ups

metcon:
10 x 30“ on/30“ off
deadlifts (bs weight)
pull ups

basic strength & technique
modul III – basic lifts

girls
power circuit

Mittwoch

28/05/2014

fitness
5 rounds for time:
6 one arm kb press 8/16kg (bottom up)
8 ring dips
10 lunges, one arm kb ovhd 8/16kb
12 kb crunches 8/16kg

basic strength & technique
modul IV – pulling force

Donnerstag

29/05/2014

fitness
workout:
25 minutes to:
perform a 3 RM overhead squat

rest of the time
AMRAP
10 slam balls
10 burpees

score is weight + reps/2

basic strength & technique
modul V – kettlebells

girls
kettlebells

Freitag

30/05/2014

fitness
10-1
wall walks
ground to ovhd 35/60kg

basic strength & technique
modul I – the squat

weightlifting
warm up on your one!

technique work:
tall clean

strength:
5×5 front squats

Samstag

31/05/2014

fitness
if the sun is shining:
Outdoor Workout!

Sonntag

01/06/2014

fitness
skillwork:
4 x each side 30“ pistol pause squat

4 rounds for movement quality
5 broad jumps
10 hspu
15 toes to bar
20 push ups
1′ plank after each round

basic strength & technique
modul II – press