Workouts | KW14 2015 | Innere Stadt

“Leadership, like coaching, is fighting for the hearts and souls of men and getting them to believe in you.” – Eddie Robinson

Montag

30/03/2015

 

wod
5 rounds of 30″ work/10″ rest each exercise:
-slam ball throws
-hang cleans 15/30kg
-overhead lunges 10/20kg
-mountain climbers
1′ rest between the rounds

basic strength & technique
modul I – the squat

Dienstag

31/03/2015

cct – 31/03/15
scaled version
14’ amrap:
-2 kb swings 12/16kg
-2 knees up
-4 kb swings
-4 knees up
-6 kb swings
-6 knees up
…after every completed round 3 burpees

rxd version
14’ amrap:
-2 kb swings 20/24kg
-2 toes to bar
-4 kb swings 20/24kg
-4 toes to bar
-6 kb swings
-6 toes to bar
…after every completed round 3 burpees

basic strength & technique
modul II – press

Mittwoch

01/04/2015

wod
death by…
clean & jerk 40/60kg

Donnerstag

02/04/2015

wod
skillwork
front lever progression (rings)

strength
gymnastic cycle – 4 rounds of:
-amrap skin the cat
-10 pull ups
-amrap hollow rocks
-15 diamond push ups

basic strength & technique
modul III – basic lifts

Freitag

03/04/2015

 wod
strength
5×6 front squats

assistance
as many rounds as possible of:
-10 ring dips
-20 barbell curls
-30 band pull aparts

 basic strength & technique
modul IV – gymnastics

Samstag

04/04/2015

wod
for time:
-50 backsquats 40/60kg
-40 pull ups
-30 shoulder to overhead 40/60kg
-50 frontsquats 30/40kg
-40 pull ups
-30 shoulder to overhead 30/40kg
-50 overhead squats 20/30kg
-40 pull ups
-30 shoulder to overhead 20/30kg

Sonntag

05/04/2015

homework
15×15″ as fast as possible run/swim/cycle