Workouts | KW30 2014

“You bring the crowns and heads of conquered kings to my city steps. You insult my queen. You threaten my people with slavery and death! Oh, I’ve chosen my words carefully, Persian. Perhaps you should have done the same!” – “This is blasphemy! This is madness!” – “Madness…? – This is Sparta!”

Montag

21/07/2014

 

fitness
  3 rounds of:
1’ work – 30’’ rest/each ecxercise
kb strict press 8/16kg left
kb strict press 8/16kg right
overhead walking lunges 8/16kg left
overhead walking lunges 8/16kg right

finisher:
„Karin“
150 wallballs 6/9kg for time

basic strength & technique
modul III – basic lifts

Dienstag

22/07/2014

fitness
„Achilles“
12′ work (dynamic!)
2 power cleans (heavy)
8 high jump burpees

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

finisher:
tabata
russian power twist

Mittwoch

23/07/2014

fitness
300 mountain climbers
1’rest
4’ AMRAP
3 muscle ups
10 burpees
15 kb swings 16/24kg
2’ rest
4’AMRAP
3 c2b pull ups
10 push ups
30 double unders
1’rest
300 mountain climbers

basic strength & technique
modul IV -pulling force

weightlifting
warm up on your own!

Donnerstag

24/07/2014

fitness
„Achilles‘ power circle“
4 rounds 40 sec each exercise:
(for explosiveness not for reps)
rope climbs
plank shuffle
arch chops
skipping (max. 5’’)
jumping slam balls

Freitag

25/07/2014

fitness
skill work:
20′ to work on your overhead squat position

metcon:
5 rounds for time
20 pull ups
15 push press 35/50kg
10 burpees

basic strength & technique
modul V – kettlebells

Samstag

26/07/2014

fitness
outdoor workout!
„Achilles“
10 rounds
heavy prowler push 20m
sprints 60m
no break after exercise 1 & 2!!! 2’ rest between sets

Sonntag

27/07/2014

fitness
„core sunday“
5 rounds of:
10 toes to bar
30 russian barbell twists
20 GHD- sit ups
AMRAP windshield wipers
for movement quality, not for time!

basic strength & technique
modul I – squats