Workouts | KW37 2014

“You were born to be a player. You were meant to be here. This moment is yours.” – Herb Brooks

Montag

08/09/2014

 

fitness
strength
4×8 zercher squats

metcon
emom for 15′:
minute 1-5
-20 double unders
-5 toes to bar
minute 6-10
-7 kb russian swings 16/24kg
-5 handstand push ups
minute 11-15
-8 pistols
-4 pull ups

basic strength & technique
modul IV – pulling force

Dienstag

09/09/2014

fitness
skill-work
push jerk

metcon
buy in:
4′ time for 2′ hollow position
then
8′ amrap:
-10 push jerks
-30 russian twists
-10 superman circles
then
buy out:
4′ time for 2′ superman

basic strength & technique
modul V – kettlebells

girls class
crosszone bbp

Mittwoch

10/09/2014

fitness
for time:
10-1
-deadlifts 40/60kg
-power cleans 40/60kg

finisher:
-grip strength test

basic strength & technique
modul I – squat

Donnerstag

11/09/2014

fitness
strength
3×5 overheadsquats

metcon
6’amrap
-5 burpee pull ups
-5 renegade rows

basic strength & technique
modul II – press

girls class
speed up

Freitag

12/09/2014

fitness
strength
3×5 pull ups

metcon
4 x 4′ amrap:
-40 double unders
-20 squats
-20 kb swings 16/24kg
-15 push ups
2′ rest between the rounds

basic strength & technique
modul III – basic lifts

weightlifting
warm up on your own!

Samstag

13/09/2014

fitness
outdoor workout!

Sonntag

14/09/2014

fitness
skill
strict muscle up

metcon
10 rounds
-10 wallball shots
-1 muscle up

finisher
45“on/15“off
-jackknife
-one arm plank
-jackknife
-one arm plank
-jackknife

 

basic strength & technique
modul IV – pulling force