Workouts | KW01 2015

“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.” – George Bernard Shaw

Montag

29/12/2014

 

wod
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 airsquats
3′ rest after each round

basic strength & technique
modul II – press

Dienstags

30/12/2014

wod
strength
4 supersets:
-10 overhead squats
-6 renegade rows

metcon
12′ amrap:
-15 box step ups
-10 kb ground to overhead
-5 handstand push ups

basic strength & technique
modul III – basic lifts

Mittwoch

31/12/2014

wod
crosszone silvester special!

Donnerstag

01/01/2015

wod
skill-work
squat & shoulder therapy

strength
8 rounds for movement quality:
-4 turkish get ups
-30 band pull aparts

Freitag

02/01/2015

 wod
for time:
buy in
-50 hollow rocks
then
4 rounds:
-10 ring rows
-10 ring dips/push ups
-15 burpees
then
buy out
-50 jumping slam balls 6/9kg

basic strength & technique
modul IV – gymnastics

Samstag

03/01/2015

wod
skill- work
paralettes work

metcon
in teams of 2
for time:
-200 double unders
-100 wallballs 6/9kg
-80 toes to bar
-60 power cleans 40/60kg
-40 manmaker 2x 8/16kg

Sonntag

04/01/2015

wod
strength
-4×10 ghd sit ups
-4×10 ghd hyperextensions
-4×10/10 bulgarian split squats
-4×10 lengths farmers walk

finisher:
bulgarian bag spin test:
5 rounds for time:
-10 spins left
-10 spins right
-10 push ups

basic strength & technique
modul V – kettlebells