Workouts | KW48 2014

“An unmöglichen Dingen soll man selten verzweifeln, an schweren nie.” – Johann Wolfgang von Goethe

Montag

24/11/2014

 

wod
„fight gone bad“
complete every minute as much reps as possible
5 rounds of 5′ work, 1′ rest:
1st‘: wallballs
2nd‘: sumo deadlift high pulls 25/30kg
3rd‘: box steps
4th‘: push press 25/30kg
5th‘: burpees

basic strength & technique
modul V – basic lifts

Dienstag

25/11/2014

wod
strength
5×5 overhead squats

metcon
8′ amrap:
-20 kb snatches 12/16kg
-10 sprawl tuck jumps

basic strength & technique
modul I – squat

girls class
crosszone BBP

Mittwoch

26/11/2014

wod
the athlete games wod 2
In a 6′ time window complete:
-150 double unders
-30 pull ups
-amrap muscle ups
then
2’rest
then
10′ emom
-1 max weight clean

basic strength & technique
modul II – press

Donnerstag

27/11/2014

wod
skill-work
hang snatch

metcon
12′ emom:
-2 hang snatches 30/50kg
-2 lengths farmers walk (bw)

basic strength & technique
modul III – basic lifts

girls class
speed up

Freitag

28/11/2014

wod
5 rounds of 2 minutes work:
-40 air squats
rest of the time amrap
-1st round: kb swings 24/32kg
-2nd round: ring rows
-3rd round: overhead lunges 10/20kg
-4th round: clapping push ups
-5th round: russian swings 24/32kg
1’ rest between the rounds

basic strength & technique
modul IV – gymnastics

weightlifting
warm up on your own!

Samstag

29/11/2014

wod
partner wod
20′ amrap:
-6 push press 30/45kg
-8 toes to bar
-10 burpees
-12 jumping lunges
one person is hanging on the bar, while the other person completes a round!

finisher 
resistance band sprint

Sonntag

30/11/2014

wod
skill-work
handstand hold

metcon
4 rounds 40“on/40“ off:
-rope climb
-l-sit on kettlebells
-pull up hold
-handstand hold

basic strength & technique
modul V – kettlebells