Workouts | KW42 2014

The fight is won or lost far away from witnesses – behind the lines, in the gym, and out there on the road, long before I dance under those lights. – Muhammad Ali

Montag

13/10/2014

 

wod
for time:
-10 kb swings 40kg
-10 hspu
-20 kb swings 36kg
-8 hspu
-30 kb swings 32kg
-6 hupst
-40 kb swings 28kg
-4 hspu
-50 kb swings 24kg
-2 hspu

basic strength & technique
modul IV – gymnastics

Dienstag

14/10/2014

wod
strength
5×5 front-pause-squat (3-5‘‘ per rep)

metcon
for time:
buy in:
-1‘ wallsquat (static hold)
8‘ amrap
-20 jumping lunges
-10 ground to overhead
buy out
-1‘ wallsquat

basic strength & technique
modul V – kettlebells

girls class
core

Mittwoch

15/10/2014

wod
sbg 2014 workout 4
3 rounds for time:
-5 cleans (55/85kg)
-30 double unders
then
3 rounds
-5 shoulder to overhead (45/75kg)
-20 double unders
then
3 rounds
-5 overhead squats (40/65kg)
-10 double unders

basic strength & technique
modul I – squat

Donnerstag

16/10/2014

wod
4 rounds for time:
-6 false plank push up (or x 3 push ups)
-22 pistols (or x 3 air squats)
-11 pull ups (or x 2 ring rows)
-18 burpee step ups

basic strength & technique
modul II – press

girls class
speed up

Freitag

17/10/2014

wod
„ab finisher“
-20 toes to bar
-30 russian twists (15/20kg)
-40 slam balls (5/15kg)
-50 jackknifes
-40 slam balls (5/15kg)
-30 russian twists (15/20kg)
-20 toes to bar

basic strength & technique
modul III – basic lifts

weightlifting
warm up on your own!

Samstag

18/10/2014

wod
outdoor closing – bootcamp

Sonntag

19/10/2014

wod
skill-work:
muscle ups

metcon:
12’ amrap
-10 ring push ups
-10 ring rows
-10 ring crunches
-10 ring hamstring curls

basic strength & technique
modul IV – gymnastics