Workouts | KW50 2014

“Do, or do not. There is no try.” – Yoda

Montag

08/12/2014

 

wod
„chealsea“
30′ emom:
-5 pull ups
-10 push ups
-15 airsquats
if you can’t finish a round in a minute, rest the following!

basic strength & technique
modul II – press

Dienstags

09/12/2014

wod
team workout – 8 rounds for time:
partner 1 is doing
-30 russian twists 10/20kg
-20 ground to overhead
-10 jumping jacks
during that partner 2 has to „rest“ with farmer carry her/his bw, every time the weight goes to the ground the one who is working have to stop

basic strength & technique
modul III – basic lifts

girls class
„chealsea“

Mittwoch

10/12/2014

wod
total
find 1RM of:
-backsquat
-shoulder press
-deadlift
50′ timecap

basic strength & technique
modul IV – gymnastics

Donnerstag

11/12/2014

wod
skill-work
snatch pull

metcon
12′ emom
-3 snatch grip deadlift
-5 jumping slam balls

basic strength & technique
modul V – kettlebells

girls class
never skip leg day!

Freitag

12/12/2014

 wod
5 rounds of 2 minutes work:
-15 thrusters 20/30kg
rest of the time amrap
-1st round: hang cleans 20/30kg
-2nd round: shoulder to overhead 20/30kg
-3rd round: deadlifts 20/30kg
-4th round: over the barbell burpees
-5th round: ground to overhead 20/30kg
1’ rest between the rounds

basic strength & technique
modul I – squat

Samstag

13/12/2014

wod
for time:
buy in
-100 kb swings
then
5 rounds:
-5 handstand push ups
-10 toes to bar
-15 kb clean & jerk 16/24kg
then
buy out
-100 kb russian swings

finisher
battling ropes

Sonntag

14/12/2014

wod
strength
5×6 turkish get up

metcon
15′ for max tension and quality
-l-hang
-power plank
-pull up hold
-superman hold

basic strength & technique
modul II – press