“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face… we must do that which we think we cannot.” – Eleanore Roosevelt

Montag

09/06/2014

 

fitness
outdoor
for time:
run to währingerpark with kb
kb 400 test
run back to crosszone

basic strength & technique
modul IV – pulling force

Dienstag

10/06/2014

fitness
strength:
4 supersets
10 back squats
20 kb russian swings (go heavy)

metcon:
10′ AMRAP
6 toes to bar
8 push ups
10 cz jumping jacks

basic strength & technique
modul V – kettlebells

girls
HIIT to the limit

Mittwoch

11/06/2014

fitness
FIGHT GONE BAD
3 rounds of:
wall ball shots 6/9kg
sumo deadlift high pull 25/35kg
step ups
push press 25/35kg
row for calories

In this workout you move from each of five stations
after a minute. This is a five-minute round from which a one-
minute break is allowed before repeating.

basic strength & technique
modul I – squats

Donnerstag

12/06/2014

fitness
EMOM for 20′:
3 strict chest2bar pull ups
5 strict rings dips

basic strength & technique
modul II – press variations

girls
Speed up

Freitag

13/06/2014

fitness
6 rounds for time:
10 kb push press 2×16/24kg
1 length walking lunges (kb in rackposition)
10 pendlay rows 2×16/24kg
1 length walking lunges (kb in rackposition)

basic strength & technique
modul III – basic lifts

weightlifting
warm up on your own!
split jerk
behind the neck press

Samstag

14/06/2014

fitness
Outdoor Workout!

Sonntag

15/06/2014

fitness
5 rounds for movement quality:
AMRAP handstand hold/walk
6 skin the cat
4 muscle ups
30 russian twist

basic strength & technique
modul IV – pulling force