Workouts | KW44 2014

“If you want to lift yourself up, lift up someone else.” – Booker T. Washington

Montag

27/10/2014

 

wod
for time:
-100 jumping lunges
-80 wallballs 6kg/9kg
-60 kb swings 24/32kg
-40 toes to bar
-20 burpees

basic strength & technique
modul I – squat

Dienstag

28/10/2014

wod
„high intensity power training“
skill
overhead squat

strength
 5 rounds for time:
-6 strict press
-6 pull ups
-6 overhead squats
-6 good mornings
choose the weight on your own and get heavy!

basic strength & technique
modul II – press

girls class
german throwdown Q2

Mittwoch

29/10/2014

wod
german throwdown Q2

12′ amrap:
-5 handstand push ups
-10 kb walking lunges 2×16/24kg
-20 double unders

basic strength & technique
modul III – basic lifts

Donnerstag

30/10/2014

wod
„high intensity power training“
strength
5 rounds for time:
-6 backsquats
-6 pull ups
-6 kb overhead press
-6/6 one legged deadlift
choose the weight on your own and get heavy!

basic strength & technique
modul IV – gymnastics

girls class
speed up

Freitag

31/10/2014

wod
skill
muscle up

metcon
buy in:
-3′ russian twists (5/10kg)
then
13′ amrap
-3 muscle ups
-20 burpee pull ups
then
buy out:
-3′ slam balls 5/15kg

basic strength & technique
modul V – kettlebells

weightlifting
warm up on your own!

Samstag

01/11/2014

wod
skill
shoulder therapy

metcon
7 rounds for time:
-10 kb thrusters 2×16/24kg
-20 kb clean & jerk 2×16/24kg

Sonntag

02/11/2014

wod
skill
bear complex

metcon:
15′ emom:
-bear complex

basic strength & technique
modul I – squat