Workouts | KW13 2015 | Innere Stadt

“What you lack in talent can be made up with desire, hustle, and giving 110 percent all the time.” – Don Zimmer

Montag

23/03/2015

 

wod
tabata this! 8×20“/10″
-jumping pull ups
-push ups
-ring rows
-burpees

basic strength & technique
modul II – press

Dienstag

24/03/2015

cct – 24/03/15
scaled version:
buy in – 2′ amrap air squats
1′ rest
then 4 rounds for time:
-30 wall ball shots 4/6kg
-30 sit ups
score is time minus air squats

rxd version:
buy in – 2′ amrap goblet squats 12/20kg
1′ rest
then 4 rounds for time:
-30 wall ball shots 6/9kg
-30 plate sit ups 10/15kg
score is time minus goblet squats

basic strength & technique
modul III – basic lifts

Mittwoch

25/03/2015

wod
strength
5×6 back squats

assistance program:
-3×12 weighted lunges
-3×12 (weighted) pull ups
-3×45“ (weighted) wall sit

Donnerstag

26/03/2015

wod
12′ amrap:
-10 hang power cleans 40/60kg
-15 sumo deadlifts 40/60kg
-20 cz jumping jacks

basic strength & technique
modul IV – gymnastics

Freitag

27/03/2015

 wod
strength
gymnastic cycle – 4 rounds of:
-5 wall walks
-l-hang
-20 pistols
-back lever progression

metcon
8′ amrap:
-4 lengths farmers walk
-15 jumping slam balls

 basic strength & technique
modul V – kettlebells

Samstag

28/03/2015

wod
strength
5 sets @80% of your 1RM strict press:
-amrap strict press
-amrap push press
-amrap push jerk
no break between the exercises

metcon
team workout:
150 shoulder to overhead (25/40kg) for time!
while one is working the other is in push up position

Sonntag

29/03/2015

homework
60′ slowly run