Workouts | KW24 2014

“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face… we must do that which we think we cannot.” – Eleanore Roosevelt

Montag

09/06/2014

 

fitness
outdoor
for time:
run to währingerpark with kb
kb 400 test
run back to crosszone

basic strength & technique
modul IV – pulling force

Dienstag

10/06/2014

fitness
strength:
4 supersets
10 back squats
20 kb russian swings (go heavy)

metcon:
10′ AMRAP
6 toes to bar
8 push ups
10 cz jumping jacks

basic strength & technique
modul V – kettlebells

girls
HIIT to the limit

Mittwoch

11/06/2014

fitness
FIGHT GONE BAD
3 rounds of:
wall ball shots 6/9kg
sumo deadlift high pull 25/35kg
step ups
push press 25/35kg
row for calories

In this workout you move from each of five stations
after a minute. This is a five-minute round from which a one-
minute break is allowed before repeating.

basic strength & technique
modul I – squats

Donnerstag

12/06/2014

fitness
EMOM for 20′:
3 strict chest2bar pull ups
5 strict rings dips

basic strength & technique
modul II – press variations

girls
Speed up

Freitag

13/06/2014

fitness
6 rounds for time:
10 kb push press 2×16/24kg
1 length walking lunges (kb in rackposition)
10 pendlay rows 2×16/24kg
1 length walking lunges (kb in rackposition)

basic strength & technique
modul III – basic lifts

weightlifting
warm up on your own!
split jerk
behind the neck press

Samstag

14/06/2014

fitness
Outdoor Workout!

Sonntag

15/06/2014

fitness
5 rounds for movement quality:
AMRAP handstand hold/walk
6 skin the cat
4 muscle ups
30 russian twist

basic strength & technique
modul IV – pulling force