Workouts | KW04 2015 | Innere Stadt

„Wenn Sie wissen was Sie wollen, und es genug begehren, werden Sie einen Weg finden um es zu erhalten!“ – Jim Rohn

Montag

19/01/2015

 

wod
tabata this!
-thrusters 15/20kg
-hollow rocks
-push press
-ground to overhead 20/25kg

basic strength & technique
modul II – press

Dienstags

20/01/2015

wod
strength
4×10 back squats
4x amrap push ups (perfect form)
1′ rest between the sets

metcon
4 rounds 30“ work per exercise:
-kb pull-overs
-lateral jumps
-lying leg raises
-jumping jacks
30“ rest after each round

basic strength & technique
modul III – basic lifts

Mittwoch

21/01/2015

wod
„sabotage“
for time:
-21 burpees
-3 hang power cleans 40/60kg
-18 burpees
-6 hang power cleans
-15 burpees
-9 hang power cleans
-12 burpees
-12 hang power cleans
-9 burpees
-15 hang power cleans
-6 burpees
-18 hang power cleans
-3 burpees
-21 hang power cleans

Donnerstag

22/01/2015

wod
strength
5×3 sumo deadlifts

metcon
6′ amrap:
manmakers 2×12/16kg

basic strength & technique
modul IV – gymnastics

Freitag

23/01/2015

Grand Opening Crosszone Innere Stadt
Fischerstiege 9, 1010 Wien
Beginn: 19 Uhr

Samstag

24/01/2015

homework:
10′ run (warm up)
5×40“ sprint (1′ rest between)
10′ run

Sonntag

25/01/2015

rest day