Workouts | KW02 2015 | Innere Stadt

You won’t feel the lion until you hear him roar!

Montag

05/01/2015

 

wod
1st workout – innere stadt
partner workout:
buy in
3′ amrap – air squats
(both working)
then
10′ amrap:
-10 burpees
-15 russian swings
-20 ground 2 ovhd
(1 completes 1 round, the other planks)
then
buy out
3′ amrap – air squats
(both working)

Dienstags

06/01/2015

wod
strength
5×5 shoulder 2 ovhd

metcon
8′ amrap:
-6 push ups
-8 leg raises
-20 mountain climbers

Mittwoch

07/01/2015

wod
4 rounds for time:
-10 deadlifts 60/80kg
-15 box steps
-20 sit ups
emom 3 over the bb burpees

Donnerstag

08/01/2015

wod
strength
5×5 back squats

assistance program
-4×5 goblet pause squats (5“)
-4×10 strict press
-4×60“ hollow position

basic strength & technique
modul I – squats

Freitag

09/01/2015

 wod
skill work
power clean

metcon
21-15-9
-power clean
-over the bar tuck jump
-push ups
emom 2 evil wheels

basic strength & technique
modul II – press

Samstag

10/01/2015

wod
metcon
4 rounds for time:
-20 kb clean & jerks
-20 russian twists
-20 lunge steps (kb in front hold)

finisher
stairway 2 heaven
-4 lengths kb carry
-10 slam balls
as long as you want!

Sonntag

11/01/2015

homework:
30 ‚ run
if you feel well –> 8×15“ sprint