Workouts | KW09 2015 | Innere Stadt

“You have to expect things of yourself before you can do them.” – Michael Jordan

Montag

23/02/2015

 

wod
strength
gymnastic cycle – 4 rounds of:
-l-sit to front hold (parallettes)
-amrap chest to bar pull ups/muscle ups
-amrap handstand push ups
-ball up

metcon
3 rounds of:
-10 push ups (parallettes)
-10 dips (parallettes)
-10 strict pull ups

basic strength & technique
modul I – squats

Dienstag

24/02/2015

cct – 25/02/15
scaled-version
for time:
-14 step ups
-10 burpees
-14 sit ups
-10 burpees
-14 front squats 20/30kg
-10 burpees
-14 power cleans 20/30kg
-10 burpees
-14 shoulder to overhead 20/30kg
-24 burpees

rxd-version
for time:
-14 step ups/box jumps
-10 burpees
-14 sit ups
-10 burpees
-14 front squats 40/60kg
-10 burpees
-14 power cleans 40/60kg
-10 burpees
-14 shoulder to overhead 40/60kg
-24 burpees

basic strength & technique
modul II – press

Mittwoch

25/02/2015

wod
„tabata this!“
8×20“ work/10“ rest:
-kb swings 16/24kg
-v-rows
-kb ground to overhead 16/24kg
-mountain climbers

Donnerstag

26/02/2015

wod
skill-work
bear complex

metcon
14′ emom:
-1 bear complex

basic strength & technique
modul III – basic lifts

Freitag

27/02/2015

 wod
strength
6×6 sumo deadlift

metcon
death by 10m (1 length)

basic strength & technique
modul IV – gymnastics

Samstag

28/02/2015

wod
16‘ amrap
-10 thrusters 30/50kg
-15 burpees over bar
-20 russian swings 20/28kg

Sonntag

01/03/2015

homework
30′ run
increase speed after every 5th minute; last 5 minutes should be exhausting