Workouts | KW33 2014

Wann, wenn nicht jetzt? Wo, wenn nicht hier? Wer, wenn nicht wir? –JFK

Montag

11/08/2014

 

fitness
for time:
„Anna“
50-40-30-20-10
-double unders
-sit ups
then
run to währinger park
then
50 burpees
then
run back to crosszone

basic strength & technique
modul I – the squat

weightlifting
warm up on your own!

Dienstag

12/08/2014

fitness
strength
emom 15′:
1 bear complex (technique then weight)

assistance program:
-4×10 renegade rows
-4×10 curl to press
-4×10 ring dips

Mittwoch

13/08/2014

fitness
for time:
(in any order you want)
-50 pull ups/c2b pull ups
-100 wallball shots (6kg/9kg)
-200 double unders

basic strength & technique
modul II – press

Donnerstag

14/08/2014

fitness
strength
6×3 cleans

metcon
12′ amrap:
-5 handstand push ups
–20 pistols

Freitag

15/08/2014

fitness
for movement quality:
8x 40“on/20“off
-handstand kicks
-toes to bar (strict)
-static pull up hold (rings)
-superman hold

basic strength & technique
modul III – basic lifts

Samstag

16/08/2014

fitness
outdoor workout!

Sonntag

17/08/2014

fitness
for time:
100 thrusters (30/50kg)
emom 3 burpees

basic strength & technique
modul IV – pulling force