Workouts | KW07 2015 | Innere Stadt

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”– Dan Gable

Montag

09/02/2015

wod
“rumble in the jungle”
complete every minute as much reps as possible
5 rounds of 1′ work each exercise, 1′ rest:
-toes to bar
-kb ground to overhead 16/20kg
-jumping pull ups
-kb one arm russian swings 16/20kg
-wallball shots

basic strength & technique
modul III – basic lifts

Dienstags

10/02/2015

wod
strength
gymnastic cycle – 4 rounds of:
-10 ring dips
-handstand hold
-l-sit
-10 strict pull ups

metcon
for time:
-100 burpees
emom 10 air squats

basic strength & technique
modul IV – gymnastics

Mittwoch

11/02/2015

wod
death by kb swings!

finisher
climb the monkey-bar

Donnerstag

12/02/2015

wod
strength
100 front squats @70% of your 1RM

assistance:
4x 15 ring rows
4x 20 push ups
4x 30 arm extensions

basic strength & technique
modul V – kettlebells

Freitag

13/02/2015

 wod
10-1 for time:
-floor press 35/60kg
-power cleans 35/60kg

basic strength & technique
modul I – squat

Samstag

14/02/2015

wod
tabata this! 8×20″/10 each exercise
-hollow rocks
-jumping slam balls
-one arm kb shoulder 2 overhead 12/20kg
-ab rows

Sonntag

15/02/2015

homework
death by 10m!
1st minute: 10m
2nd minute: 20m
3rd minute 30m

measure 1om distance and mark it, run back and forth.