Workouts | KW11 2015 | Innere Stadt

“The road to Easy Street goes through the sewer.” – John Madden

Montag

09/03/2015

 

wod
strength
gymnastic cycle – 4 rounds of:
-slowmo skin the cat
-amrap handstand push ups
-back lever progression
-amrap l-sit pull ups

metcon
10-1 for time:
-push ups
-ring rows

basic strength & technique
modul IV – gymnastics

Dienstag

10/03/2015

cct – 10/03/15
scaled-version
4 rounds for time:
-10 front squats 15/30kg
-10 shoulder to overhead 15/30kg
-10 ring rows

rxd-version
4 rounds for time:
-10 squat cleans 25/50kg
-10 shoulder to overhead 25/50kg
-10 pull ups

basic strength & technique
modul V – kettlebells

Mittwoch

11/03/2015

wod
strength
4 super sets of:
-10 deadlifts
-10 floor press
60“-90“ rest between the sets

metcon
4 rounds for time:
-30 jumping lunges
-15 ground to overhead

Donnerstag

12/03/2015

wod
for time:
-50 box steps
-50 jumping pull ups
-50 kb swings 12/16kg
-50 lunge steps
-50 knees to elbows
-50 push press 15/20kg
-50 back extensions
-50 wall ball shots
-50 burpees
-50 double unders
30′ time cap

basic strength & technique
modul I – squat

Freitag

13/03/2015

 wod
strength
5×5 back squats

assistance:
-4×15 triceps extensions
-4×15 biceps curls
-amrap diamond push ups
-chin over the bar hold

 basic strength & technique
modul II – press

Samstag

14/03/2015

wod
as a team of 2 collect as many points as possible in
a 4′ time window for each of the following
exercises (only one person working at a time):

-piggy back walk – 1 length = 3 points
-ring rows – 1 rep = 1 point
-ring dips – 1 rep = 1 point
-bend over rows 30/40kg – 1 rep = 1 point
-kb russian swings 24/32kg – 1 rep = 1 point

Sonntag

15/03/2015

homework
10km run for time