Workouts | KW29 2014

“Are you not entertained? Are you not entertained? Is this not why you are here?” – Gladiator

Montag

14/07/2014

 

fitness
for time:
buy in
100 double unders

50 push ups
40 step ups
30 toes to bar
20 burpees
10 handstand push ups

buy out
100 double unders

finisher:
100 band pull aparts

basic strength & technique
modul IV – pulling force

Dienstag

15/07/2014

fitness
„Achilles“
slam ball shocking: 4×6 throws (2’rest)
– up
– chest
– overhead

assistance program:
hyper extensions 4×8
long distance jump 4×3

metcon:
6′ AMRAP
20 power russian twist
10 plank to push up

Mittwoch

16/07/2014

fitness
5 rounds for time:
8 muscle ups
8 shoulder to overhead 40/60kg
10 frontsquats 40/60kg

basic strength & technique
modul V – kettlebells

weightlifting
warm up on your own!

Donnerstag

17/07/2014

fitness
„Achilles“
6 complex sets:
10 renegade rows
12 dB snatch
no break after exercise 1 & 2!!! 1’ rest between sets

assistance program:
slam ball shocking: 6×3 throws
– overhead
– up
– chest

metcon
5′ work (dynamic!)
5 push ups with high landing
8 box jumps

Freitag

18/07/2014

fitness
skill work:
20′ to work on your core stability

„Franz “
21-15-9
pull ups
thrusters 30/45kg

finisher
50 evil wheels

basic strength & technique
modul I -squats

Samstag

19/07/2014

fitness
outdoor workout!
„Achilles“
10 rounds
prowler push 40m
sprints 40m
no break after exercise 1 & 2!!! 2’ rest between sets

Sonntag

20/07/2014

fitness
curcuit training
5x AMRAP 1’ each exercise
for movement quality
– rope climb
– behind the neck pull up
– sots press
– l-sit
– handstand hold

basic strength & technique
modul II – press variations