Workouts | KW43 2014

“Whatever the mind of man can conceive and believe, it can achieve.” – Napoleon Hill

Montag

20/10/2014

 

wod
tabata this! 8×20″/10″:
-kb russian swings 24/32kg
-hollow rocks
-russian twists 5/15kg plate
-single unders

basic strength & technique
modul V – kettlebells

Dienstag

21/10/2014

wod
„high intensity power training“
strength
 5 rounds for time:
-6 floor press
-6 deficit ring rows
-6 front squats
-6 heavy kettlebell swings
choose the weight on your own and get heavy!

basic strength & technique
modul I – squat

girls class
gymnastics

Mittwoch

22/10/2014

wod
german throwdown Q1

5 rounds for time:
-6 cleans 50/70kg
-9 chest2bar pull ups
(gym record: oskar zorell 3:43)

basic strength & technique
modul II – press

Donnerstag

23/10/2014

wod
„high intensity power training“
skill-work
deadlift

strength
 5 rounds for time:
-6 deadlifts
-6/6 kb lunges
-6 pendlay rows
-6 ring dips
choose the weight on your own and get heavy!

basic strength & technique
modul III – basic lifts

girls class
never skip leg day!

Freitag

24/10/2014

wod
metcon
for time:
„annie“
50-40-30-20-10
-double unders
-sit ups
then
3 rounds of
-20li/20re bulgarian bag spin
-10 over the bag burpees

basic strength & technique
modul IV – gymnastics

weightlifting
warm up on your own!

Samstag

25/10/2014

wod
skill-work
squat therapy

metcon
for time:
-3 rounds run around the block
-50 pistols
-100 one arm shoulder to overhead (12/16kg)

Sonntag

26/10/2014

wod
gymnastic circle
20″ work / 30″ rest, 5 times each exercise
-l-hang
-handstand hold
-hollow hang
-windshield vipers

basic strength & technique
modul V – kettlebells