Workouts | KW47 2014

“Es ist schwer das Leben eines Menschen in seiner Bedeutung zu beurteilen. Einige würden sagen, man misst es an denen die man zurücklässt. Einige meinen man misst es am Glauben oder an der Liebe. Andere wiederum sagen, das Leben hätte nicht die geringste Bedeutung. Ich, ich glaube man misst sich an den Menschen, die sich ihrerseits an einem selbt messen.” – Jack Nicholson (The Bucket List)

Montag

17/11/2014

 

wod
5 rounds of 2 minutes work:
-20 kb swings 24/32kg
rest of the time amrap
-1st round:burpees
-2nd round: jumping pull ups
-3rd round: push ups
-4th round: sit ups
-5th round: wallball shots 6/10kg
1’ rest between the rounds

basic strength & technique
modul IV – gymnastics

Dienstag

18/11/2014

wod
move as much weight as possible with 100 reps!!!
-back squat
-floorpress
-hip thrust
-shoulder press
Don’t do more then 35 reps or less then 15 reps of an exercise.
If you go to the next exercise you can’t go back…

basic strength & technique
modul V – basic lifts

girls class
never skip leg day

Mittwoch

19/11/2014

wod
the athlete games wod 3:
8′ amrap:
-8 deadlifts 70/100kg
-16 wall balls 6/9kg
-16 step ups

basic strength & technique
modul I – squat

Donnerstag

20/11/2014

wod
skill-work
squat clean

metcon
12′ emom:
-2 cleans 60/80kg
-5 high jump burpees

basic strength & technique
modul II – press

girls class
upper body

Freitag

21/11/2014

wod
skillwork
shoulder mobility

metcon
for time:
-21 shoulder press 30/40kg
-100 double unders
-21 push press 30/40kg
-100 double unders
-21 push jerk 30/40kg
-100 double unders

basic strength & technique
modul III – basic lifts

weightlifting
warm up on your own!

Samstag

22/11/2014

wod
partner wod:
20′ amrap:
-6 pull ups
-8 jumping squats
-10 kb swings 24/32kg
12 push ups
one person planks, while the other person completes a round!

finisher 
battling ropes

Sonntag

23/11/2014

wod
skill-work
muscle up

metcon
14′ emom:
even: 3 muscle ups
odd: 10 weighted pistols 12/16kg

basic strength & technique
modul IV – gymnastics