Workouts | KW16 2015 | Innere Stadt

“A champion is someone who gets up when he can’t.” – Jack Dempsey

Montag

13/04/2015

 

wod
tabata this! 8×20″/10″ each exercise
-dumbell/kettlebell hang clean&press
-bottom to bottom air squats
-dumbell/kettlebell ground to overhead
-lunge steps
1′ rest between the exercises

basic strength & technique
modul IV – gymnastics

Dienstag

14/04/2015

cct – 14/04/15
scaled version
for time:
3 rounds of
-15 air squats
-10 kb ground to overhead 12/16kg
then
3 rounds of
-15 hand release push ups
-10 kb russian swings 12/16kg
then
3 rounds of
-15 kb one arm shoulder to overhead 12/16kg
-10 goblet squats 12/16kg

rxd version
for time:
3 rounds of
-15 air squats
-10 kb ground to overhead 16/24kg
then
3 rounds of
-15 hand release push ups
-10 kb russian swings 16/24kg
then
3 rounds of
-15 kb one arm shoulder to overhead 16/24kg
-10 goblet squats 16/24kg

basic strength & technique
modul V – kettlebells

Mittwoch

15/04/2015

wod
strength
4 supersets:
-10 back squats
-10 straight leg deadlifts

metcon
12′ amrap:
-15 jumping jacks
-10 burpee tuck jumps

Donnerstag

16/04/2015

wod
skillwork
handstand hold

strength
gymnastic cycle – 4 rounds of:
-iron cross progression
-15 toes to bar
-back lever progression
-15 pull ups

basic strength & technique
modul I – squat

Freitag

17/04/2015

 wod
15′ amrap
-2 deadlifts 30/40kg
-2 push press 30/40kg
-2 burpees
-4 deadlifts 30/40kg
-4 push press 30/40kg
-4 burpees

basic strength & technique
modul II – press

Samstag

18/04/2015

Bootcamp – Outdoor Opening!

Sonntag

19/04/2015

homework
death by 10m!
1st minute: 10m
2nd minute: 20m
3rd minute 30m

measure 10m distance and mark it, run back and forth.