Archiv für November, 2014

15.11.2014

 

Strength:

Overhead Squat 3/3/3/3/3

Conditioning:

15 Minuten AMRAP von: a) 5 Push Ups, b) 10 alternating Pistols, c) 15 Horizontal Pull Ups



alternating Lunges

14.11.2014

 

Open Gym und Yoga



Double Unders

13.11.2014

 

Caroline’s B-Day WOD

27 Minuten AMRAP von: a) 1 Rope Climp, b) 9 Deadlifts (BW), c) 8 alternating Kettlebell Lunges (24/16), d) 7 Burpees. Dazu gibts alle 3 Minuten 20 Mountain Climbers



Happy Birthday!

12.11.2014

 

Strength:

Bench Press 3/3/3/3/3

Weighted Pull Ups 5×5

Conditioning:

4 Runden auf Zeit vo: a) 20 Wall Ball Shots (10/6), b) 20 Slam Ball Shots (15/10), c) 20 KB Swings (24/16)



Strict Press

11.11.2014

 

Strength:

Every 90 Seconds for 12 Minutes (8 Sets) 1 Complex: 1 Hang Clean, 1 Clean, 1 Front Squat

Conditioning:

6 Minuten AMRAP von: a) 6 Hang Cleans (60/40), b) 6 Burpees over the Bar, 2 Minuten Pause, 6 Minuten AMRAP von: a) 20 Double Unders & 5 Front Squats (60/40), b) 30 Double Unders & 10 Front Squats, c) 40 Double Unders & 15 Front Squats…usw.



Back Squat