Workouts | KW26 2014

“A hero can be anyone, even a man doing something as simple and reassuring as putting a coat on a young boy’s shoulders to let him know the world hadn’t ended.” – Batman

Montag

23/06/2014

 

fitness
tabata this! 8×20“/10“ each exercise
burpee tuck jumps
thrusters 15/20kg
russian twists 12/20kg
mountain climbers
1′ rest between the exercises!

basic strength & technique
modul I – squats

Dienstag

24/06/2014

fitness
skill work:
30′ deadlift, your coaches will help you to your mistakes!

metcon:
12′ AMRAP
5 handstand kicks
10 slam balls
15 sit ups

basic strength & technique
modul II – press variations

girls
upper body power

Mittwoch

25/06/2014

fitness
4 rounds for time:
22 burpee pull ups
22 backsquats 60/85kg
20 lengths plate walk 10/20kg

basic strength & technique
modul III – basic lifts

Donnerstag

26/06/2014

fitness
seppis b-day workout!
6 rounds:
10 ring dips
5-15 strict press (increase weight decrease reps for every set)
work for pump not for time!

assistance work:
4×10 curl2press
4xAMRAP diamond push ups
4×10 strict pulls ups

basic strength & technique
modul IV – pulling force

girls
lower body power

Freitag

27/06/2014

fitness
15′ AMRAP
9 handstand push ups
21 kb swings 24/32kg
50 double unders

basic strength & technique
modul V – kettlebells

weightlifting
warm up on your own!

Samstag

28/06/2014

fitness
Outdoor workout!

Sonntag

29/06/2014

fitness
skill work:
20′ medball clean

EMOM for 20′
2 medball cleans 2 wallball
3 toes to bar

basic strength & technique
modul I – squats