Workouts | KW36 2014

“Mein Job ist es nicht, es den Leuten besonders leicht zu machen. Mein Job ist es, sie besser zu machen.” – Steve Jobs

Montag

01/09/2014

 

fitness
amrap:
2’ push ups
1’ rest
8’
-10 jumping slam balls
-8 ground to overhead 20/25kg
-6 high jump burpees
1’ rest
2’ pull ups

basic strength & technique
modul III – basic lifts

weightlifting
warm up on your own!

Dienstag

02/09/2014

fitness
skillwork
technique man childs

strength 1
find your 3RM man child

strength 2
emom 10’:
-3 man childs (85-90% of 3RM)

Mittwoch

03/09/2014

fitness
„sieben“
7 rounds for time:
-7 handstand push-ups
-7 thrusters 30/45kg
-7 knees to elbows
-7 deadlifts 80/110kg
-7 burpees
-7 kettlebell swings 24/37kg
-7 pull ups

basic strength & technique
modul IV – pulling force

Donnerstag

04/09/2014

fitness
skillwork
kb get ups

strength
5 supersets
-6 strict press
-10 renegade rows

metcon
10’ amrap:
-5 strict toes to bar
-4 kb get ups 16kg/24kg
-3 lengths farmers walk (bw)

Freitag

05/09/2014

fitness
strength
7×3 pendlay rows
30“ rest between the sets

metcon
for time:
buy in
-50 push ups
then
-50 jumping lunges
-50 double unders
-40 jumping lunges
-40 double unders
-30 jumping lunges
-30 double unders

basic strength & technique
modul V – kettlebells

Samstag

06/09/2014

fitness
outdoor workout!

Sonntag

07/09/2014

fitness
gymnastic skill work
-handstand hold/walk
-muscle up

basic strength & technique
modul I – squat