Workouts | KW27 2014

Fight and you may die. Run and you will live at least a while. And dying in your bed many years from now, would you be willing to trade all the days from this day to that for one chance, just one chance, to come back here as young men and tell our enemies that they may take our lives but they will never take our freedom! – William Wallace

Montag

30/06/2014

 

fitness
5 rounds for time:
5 strict pull ups
10 ring dips
15 down ups
3 lengths farmers walk bw

basic strength & technique
modul II – press variations

Dienstag

01/07/2014

fitness
skill work:
30′ work on your strict press, push press & push jerk

after that 10 sets of:
3 push jerks
2 push press
1 strict press
increase weight, decrease reps in every set!

basic strength & technique
modul III – basic lifts

girls
corework

Mittwoch

02/07/2014

fitness
Nutts
for time:
10 hspu
15 deadlifts 80/115kg
25 step ups
50 pull ups
100 wall ball 6/9kg
200 double unders
1 block run 10/20kg

basic strength & technique
modul IV – pulling force

Donnerstag

03/07/2014

fitness
for time:
100 front squats @3/4 bw
EMOM 5 kb russian swings 24/32KG

basic strength & technique
modul V – kettlebells

girls
lift variations

Freitag

04/07/2014

fitness
4 supersets of:
4 manmakers
10 kb weighted step ups

8′ AMRAP
10 kb overhead lunges 2×8/2x12kg
10 kb sumo deadlift high pulls 24/32kg

basic strength & technique
modul I – squats

weightlifting
warm up on your own!

Samstag

05/07/2014

fitness
outdoor workout!

Sonntag

06/07/2014

fitness
gymnastic circle
20″ work / 30″ rest, 5 times each exercise
-l-hang
-handstand hold
-hollow hang
-windshield vipers

basic strength & technique
modul II – press variations