Workouts | KW39 2014

“You find that you have peace of mind and can enjoy yourself, get more sleep, and rest when you know that it was a one hundred percent effort that you gave – win or lose.” – Gordie Howe

Montag

22/09/2014

 

wod
„russian roulette“

work in teams of 3
for time:
-100 ring rows (chest to the rings)
-150 push ups
-200 overhead lunges 10/20kg
-250 air squats
only one is allowed to work,
work the whole workout in the same order!

basic strength & technique
modul I – squat

Dienstag

23/09/2014

wod
skill-work
clean

strength
5×5 front squat

metcon
5 rounds for time:
-3 hang cleans 40/60kg
-15 kb swings 16/24kg

basic strength & technique
modul II – press

girls class
never skip leg days!

Mittwoch

24/09/2014

wod
16′ amrap
ascending ladder:
-4 wallball shots 6/9kg
-3 toes to bar
-2 box steps
-1 ring dip
each round the wallball shots increase by 4 reps,
the toes to bar by 3 reps, the box steps by 2 reps
and the ring dips by 1 rep.

basic strength & technique
modul III – basic lifts

Donnerstag

25/09/2014

wod
skill-work
how to handle a barbell from
the overhead position back to the neck?

strength
5×5 out of the neck push press

metcon
8’ amrap:
-7 strict press
-7 sit ups
-7 jumping pull ups

basic strength & technique
modul IV – pulling force

girls class
pushing force

Freitag

26/09/2014

wod
skill
handstand (push up)

metcon
4′ amrap
-3 handstand push ups
-20 pistols
2’rest then
4′ amrap
-3 handstand push ups
-20 jumping lunges
2’rest then
2′ amrap
-jumping slam balls

basic strength & technique
modul V – kettlebells

weightlifting
warm up on your own!

Samstag

27/09/2014

wod
outdoor workout!

Sonntag

28/09/2014

wod
strength
30 minutes to find:
-1RM weighted pull up
-1RM weighted box dip

assistance program
-5×10 biceps curls
-5×20 superman circles
-5×20 band pull aparts

basic strength & technique
modul I – squat