Workouts | KW32 2014

Es ist nicht genug zu wissen – man muss auch anwenden. Es ist nicht genug zu wollen – man muss auch tun. – Johann Wolfgang von Goethe

Montag

04/08/2014

 

fitness
buy in:
-40 burpees

5 rounds for time:
-5 handstand push ups
-10 pull ups
-20 double unders

buy out:
-80 sit ups

basic strength & technique
modul V – kettlebells

weightlifting
warm up on your own!

Dienstag

05/08/2014

fitness
strength:
5×5 backsquats

metcon:
4 rounds for time
-10 thrusters 30/40kg
-20 kb cleans 24/32kg

Mittwoch

06/08/2014

fitness
14’ amrap (as many points as possible), 35kg/60kg:
-manchild –>80 points
-strict press –> 70 points
-squat clean –> 60 points
-power clean –> 50 points
-push press –> 40 points
-deadlift –> 10 points

basic strength & technique
modul I – squats

Donnerstag

07/08/2014

fitness
strength:
5×4 turkish get ups (2l/2r)

metcon:
8’ AMRAP
-10 ground to overhead 20/25kg
-5 burpees

Freitag

08/08/2014

fitness
15′ amrap:
-3 wallball shots 9/12kg
-3 kb russian swings 24/32kg
-6 wallball shots  9/12kg
-6 kb russian swings 24/32kg
-9 wallball shots  9/12kg
-9 kb russian swings 24/32kg
emom 5 push ups

finisher:
-100 band pull aparts

basic strength & technique
modul II – press

Samstag

09/08/2014

fitness
outdoor workout!

Sonntag

10/08/2014

fitness
skillwork:
muscle ups/handstand

„the gymnast“
6 rounds for time:
-5 muscle ups
-1 length handstandwalk or 44“ handstandhold
-10 t2b

basic strength & technique
modul III – basic lifts