Workouts | KW31 2014

“Aye. Fight and you may die. Run, and you’ll live… at least a while. And dying in your beds, 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 and tell our enemies that they may take our lives, but they’ll never take… our freedom!” – William Wallace

Montag

28/07/2014

 

fitness
4 rounds for time:
30 wallballs (6/9kg)
60 CZ jumping jacks
emom 5 kb swings 24/32kg

finisher:
100 band pull aparts

basic strength & technique
modul IV -pulling force

Dienstag

29/07/2014

fitness
„Achilles complex“
emom for 15’ – 1x speed complex:
clean & jerk
hang clean
push press
thruster

metcon:
6′ amrap
20 russian power twists
10 kb pull throughs

Mittwoch

30/07/2014

fitness
Theonidas’ birthday workout

10-1 for time:
overhead squat (¾bw)
floor press (bw)
deadlift (1½bw)

finisher:
TBA

basic strength & technique
modul V – kettlebells

weightlifting
warm up on your own!

Donnerstag

31/07/2014

fitness
„Achilles“
slam ball shocking:
6×3 throws
overhead
up
chest

emom for 12′:
1 muscle up
1 clean & jerk

finisher
tabata: jumping slam balls

Freitag

01/08/2014

fitness
strength:
5×5 pendlay rows

metcon:
3 rounds for time
50 double unders
21 knees to elbow
40 push ups
15 l-sit pull ups

basic strength & technique
modul I – squats

Samstag

02/08/2014

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

Sonntag

03/08/2014

fitness
strength:
15’ to find 1RM turkish get up

metcon:
AMRAP 15’
use one 16/24kg kb
10 goblet squats
20 kb snatches
30 hand to hand swing
4 lengths overhead walking lunges

basic strength & technique
modul II – press