Workouts | KW03 2015 | Innere Stadt

„Mein Job ist es nicht, es den Leuten besonders leicht zu machen. Mein Job ist es, sie besser zu machen.“ – Steve Jobs

Montag

12/01/2015

 

wod
tabata this 8×20″/10″:
-bottom 2 bottom air squats
-hollow rocks
-jumping lunges
-ground 2 ovhd
work in a circle – 1′ rest between the rounds!

basic strength & technique
modul III – basic lifts

Dienstags

13/01/2015

wod
strength
6×4 turkish get up

metcon
10′ amrap:
-20 abmat sit ups
-20 kb curls
-20 strict press

basic strength & technique
modul IV – gymnastics

Mittwoch

14/01/2015

wod
„russian disco“
metcon
15′ amrap:
-3 russian twists 15/25kg
-3 kb russian swings 16/32kg
-6 russian twists 15/25kg
-6 kb russian swings 16/32kg
-9 russian twists 15/25kg
-9 kb russian swings 16/32kg

finisher
-4×8 russian leg curls

Donnerstag

15/01/2015

wod
strength
5×5 floor press
5×5 pendlay rows

assistance program
-3×10 banded push ups
-3×10 renegade rows
-3×10 weighted step ups

basic strength & technique
modul V – kettlebells

Freitag

16/01/2015

 wod
5 x 3‘ amrap:
-3 power cleans 40/60kg
-6 push ups
-9 air squats
1‘ rest between the rounds

basic strength & technique
modul I – squat

Samstag

17/01/2015

wod
„Illuminati“
23′ amrap:
-23 burpees
-23 wallball shots 6/9kg
-23 front squats 30/40kg
-23 abmat sit ups
-23 lunges 30/40kg

Sonntag

18/01/2015

homework:
3×10′ run (fast pace)
3′-5′ rest between the runs