Workouts | KW40 2014

“I don’t believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be.” – Ken Venturi

Montag

29/09/2014

 

wod
15′ amrap:
-3 wallball shots 6/9kg
-3 kb russian swings 24/32kg
-3 toes to bar
-6 wallball shots
-6 kb russian swings
-6 toes to bar
-9 wallball shots
-9 kb russian swings
-9 toes to bar

emom 5 push ups

basic strength & technique
modul II – press

Dienstag

30/09/2014

wod
strength
6×6 deadlift

metcon
3 rounds for time:
-10 shoulder to overhead 40/60kg
-10 box steps
-50 double unders

basic strength & technique
modul III – basic lifts

girls class
deadlift

Mittwoch

01/10/2014

wod
„maria“
20′ amrap:
-5 handstand push ups
10 alternating pistols
-15 pull ups

or

„cinderella“
20′ amrap:
5 pull ups
10 push ups
15 squats

basic strength & technique
modul IV – pulling force

Donnerstag

02/10/2014

wod
skill-work
squat clean

strength
15′ to find 3RM clean

metcon
 4 rounds for reps and time:
-max reps front squat (80% 3RM clean)
-20 kb clean & jerk 16/24kg

basic strength & technique
modul V – kettlebells

girls class
friday wod

Freitag

03/10/2014

wod
endurance wod
3′ amrap:
-burpees
1’rest
then
3′ amrap:
-cz jumping jacks
1’rest
then
3′ amrap:
-russian twist 5/10kg
1’rest
then
3′ amrap:
-jumping slam balls
1’rest
then
5′ amrap:
-5 burpees
-10 cz jumping jacks
-20 russian twist
-5 jumping slam balls

basic strength & technique
modul I – squat

weightlifting
warm up on your own!

Samstag

04/10/2014

wod
outdoor workout!

Sonntag

05/10/2014

wod
„let’s play a game“
Try to get 400 points

1 point:
push up
knees up
squat

2 points:
leg raise
ring dip
pistol

3 points:
toes to bar
chest to bar pull up
skin the cat

4 points:
handstand push up
muscle up

basic strength & technique
modul II – press