Workouts | KW06 2015 | Innere Stadt

„I’m so fast that last night I turned off the light switch in my hotel room and was in bed before the room was dark“ – Mohammad Ali

Montag

02/02/2015

wod
team workout
4′ amrap each exercise
-wallball shots
-burpees
-kw swings
-sit ups
p1 is working –> p2 farmers carry

basic strength & technique
modul IV – gymnastics

Dienstags

03/02/2015

wod
strength
5×5 strict press
(kb+resistance bands)

assistance:
10 sets of
-3 push jerks
-2 push press
-1 strict press
between the sets 10-20 ring rows

basic strength & technique
modul V – kettlebells

Mittwoch

04/02/2015

wod
4 rounds for time:
-10 power cleans 45/75kg
-10 over the bb tuck jumps
-10 floorpress

Donnerstag

05/02/2015

wod
strength
100 back squats @75% of your 1RM

assistance:
4x amrap pull ups
4x 20 bulgarian split squats
4x 30 biceps curls

basic strength & technique
modul I – squat

Freitag

06/02/2015

 wod
skillwork
thrusters & pull ups

metcon
for time:
21-15-9
-thrusters 30/42,5kg
-pull ups

basic strength & technique
modul II – press

Samstag

07/02/2015

wod
12′ amrap
-8 deadlifts 70/100kg
-10 toes to bar
-12 step ups
emom 5 clapping push ups

Sonntag

08/02/2015

homework
5000m for time