Workouts | KW23 2014

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Montag

02/06/2014

 

fitness
5 rounds 30“ work / 30“ rest
kb snatches 8/16kg
jumping pull ups
burpees
sit ups
during the rest plank: frontplank, side plank, one leg bridge

basic strength & technique
modul III – basic lifts

Dienstag

03/06/2014

fitness
strength:
4 supersets
10 frontsquats
10 strict press

metcon:
8′ AMRAP
5 toes to bar
10 push ups
15 air squats

basic strength & technique
modul IV – pulling force

girls
pulling force!

Mittwoch

04/06/2014

fitness
21-15-9
muscle ups
clean & jerks 30/60kg

basic strength & technique
modul V – kettlebells

Donnerstag

05/06/2014

fitness
strength:
20 minutes to find your 3RM deadlift

EMOM for 15′:
1 deadlift
3 strict pull ups

basic strength & technique
modul I – squats

girls
deadlifts

Freitag

06/06/2014

fitness
4 rounds for time:
30 double unders
6 handstand push ups
12 back squats 40/60kg
18 kb russian swings 24/32kg

basic strength & technique
modul II – press variations

weightlifting
warm up on your own!
hang snatch (start under the knees)
snatch balance

Samstag

07/06/2014

fitness
Indoor

for time:
1500m run
100 bulbag spins
100 one arm dumbell/kb snatches 15/25kg

Sonntag

08/06/2014

fitness
5 rounds for time:
3 rope climbs
6 evil wheels
12 burpees

basic strength & technique
modul III – basic lifts