Workouts | KW46 2014

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

Montag

10/11/2014

 

wod
5 rounds of 2 minutes work:
-50 double unders
rest of the time amrap
-1st round:burpees
-2nd round: airsquats
-3rd round: push ups
-4th round: knee ups
-5th round: wallball shots 6/10kg
1’ rest between the rounds

basic strength & technique
modul III – basic lifts

Dienstag

11/11/2014

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
crosszone BBP

Mittwoch

12/11/2014

wod
5 rounds of:
-80 bulgarian bag spins
-10 lengths of farmers walk/plate walk/whatever
move as much weight as possible in the 50 lengths

rules:
-if the weight is set for a round you cant change it in this round
-40′ time cap
-not more then 3 rests during the 10 lengths
-bring the weight down carefully!

basic strength & technique
modul V – kettlebells

Donnerstag

13/11/2014

wod
„high intensity power training“
skill-work
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 I – squat

girls class
tabata

Freitag

14/11/2014

wod
skillwork
ankle mobility

metcon
4 rounds for time:
-20 pistols
-20 burpees

basic strength & technique
modul II – press

weightlifting
warm up on your own!

Samstag

15/11/2014

wod
for reps and time
buy in6’amrap:
push ups
then
12’amrap:
one arm kb complex
-kb clean
-kb front squat
-kb jerk
then
buy out:
100 v-ups

Sonntag

16/11/2014

wod
skill-work
muscle up

metcon
2-4-6-8-6-4-2:
-muscle ups
-skin the cat

basic strength & technique
modul III – basic lifts