Workouts | KW25 2014

“If a man achieves victory over this body, who in the world can exercise power over him? He who rules himself rules over the whole world.” – Vinoba Bhave

Montag

16/06/2014

 

fitness
JUMP!
for time:
100 jumping lunges
80 kb swings 24/32kg
60 alternating pistols
40 jumping slam balls
20 kb thrusters 2×16/2x24kg

EMOM
5 jumping air squats

basic strength & technique
modul V – kettlebells

Dienstag

17/06/2014

fitness
 „Daniela“
21-15-9
deadlifts 70kg/100kg
handstand push ups

basic strength & technique
modul I – squats

girls
squat variations

Mittwoch

18/06/2014

fitness
for time
3 rounds of
6 muscle ups
30 double unders

then
50 burpees

then
3 rounds of
4 muscle ups
50 double unders

basic strength & technique
modul II – press variations

Donnerstag

19/06/2014

fitness
skillwork:
squat clean

metcon:
12’AMRAP
3 squat cleans 40/60kg
6 push press 40/60kg

basic strength & technique
modul III – basic lifts

girls
push & pull

Freitag

20/06/2014

fitness
strength:
4 supersets
8 strict pull ups
12 renegade rows 

metcon:
10’AMRAP
7 toes to bar
3 lengths farmers walk bw
4 turkish get ups 16kg/24kg

basic strength & technique
modul IV – pulling force

weightlifting
warm up on your own!

Samstag

21/06/2014

fitness
Outdoor Workout!

Sonntag

22/06/2014

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

1 point:
push up
knees 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 V – kettlebells