Workouts | KW15 2015 | Innere Stadt

“The more difficult the victory, the greater the happiness in winning.” – Pele

Montag

06/04/2015

 

wod
“easter pump”
strength
4 supersets:
-10 ring dips
-10 renegade rows

metcon
5 rounds for time:
-10 ring rows
-15 curl to press 2×12,5/17,5kg
-15 diamond push ups

Dienstag

07/04/2015

cct – 07/04/15
scaled version
for time:
9-6-3
-power cleans 25/40kg
-kettlebell swings 12/20kg
then 20 over the bar burpees
9-6-3
-front squats 20/30kg
-push press 20/30kg
then 20 over the bar burpees
9-6-3
-thrusters 15/20kg
-burpees

rxd version
for time:
9-6-3
-power cleans 40/60kg
-kettlebell swings 24/32kg
then 20 over the bar burpees
9-6-3
-front squats 35/50kg
-push press 35/50kg
then 20 over the bar burpees
9-6-3
-thrusters 25/40kg
-burpees
20′ time cap

basic strength & technique
modul I – squat

Mittwoch

08/04/2015

wod
death by…
kb swings 24/32kg

Donnerstag

09/04/2015

wod
skillwork
back lever progression

strength
gymnastic cycle – 4 rounds of:
-handstand hold
-20 strict toes to bar
-l-sit (parallates)
-amrap push ups

basic strength & technique
modul II – press

Freitag

10/04/2015

 wod
for time in teams of 3:
-2 rounds around the block
-100 slam balls
-200 calories row/ski/airdyne
-300 airsquats
-2 rounds around the block
run together, split the reps.
one person works at a time

 basic strength & technique
modul III – basic lifts

Samstag

11/04/2015

wod
for time:
buy in – 20 single leg burpees
-30 hollow rocks
-30 sit ups
-30 overhead lunges 15/20kg
-30 jumping lunges
-30 pull ups
-30 jumping pull ups
buy out – 20 single leg burpees

Sonntag

12/04/2015

homework
5000m for time