Workouts | KW38 2014

“Somewhere behind the athlete you’ve become and the hours of practice and the coaches who have pushed you is a little girl who fell in love with the game and never looked back… play for her.” – Mia Hamm

Montag

15/09/2014

 

wod
„barbara“

5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
3′ rest between each round
count total time

basic strength & technique
modul V – kettlebells

Dienstag

16/09/2014

wod
skill-work
push jerk

strength
10′ to find your 5RM push press

metcon
10′ emom
-1 strict press
-2 push press
-3 push jerk

basic strength & technique
modul I – squat

girls class
tabata this

Mittwoch

17/09/2014

wod
for time:
-50 double unders
-40 wallball shots 6/9kg
-30 ring rows
-20 cleans 50/70kg
-30 ring rows
-40 wallball shots
-50 double unders

basic strength & technique
modul II – press

Donnerstag

18/09/2014

wod
strength
5 supersets:
-5 heavy box squats
-10 kb russian swings
2-3′ rest
explosive work!

finisher
-5×4 lengths band sprints
-5×4 lengths farmers walk (bw)

basic strength & technique
modul III – basic lifts

girls class
pulling force

Freitag

19/09/2014

wod
for time:
21-15-9
-thrusters 30/45kg
-toes to bar
then
3’rest
then
15-12-9
-back squats 40/60kg
-knees 2 ellbows

basic strength & technique
modul IV – pulling force

weightlifting
warm up on your own!

Samstag

20/09/2014

wod
outdoor workout!

Sonntag

21/09/2014

wod
for movement quality:
4 rounds 30“on/30“off:
-static ring hold
-box dips
-hollow position
-arch

finisher
strength grip test

basic strength & technique
modul V – kettlebells