Workouts | KW17 2015 | Innere Stadt

„The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda

Montag

20/04/2015

 

wod
1′ amrap each exercise:
-kb swings
-russian twists
-kb russian swings
-sit ups
-ground to overhead
-back extensions
-jumping pull ups
30′ rest between the rounds

basic strength & technique
modul III –  basic lifts

Dienstag

21/04/2015

cct – 21/04/15
scaled-version:
buy in – 2′ amrap ring rows
27-21-15-9 for time:
-front/back squats 30/15kg
-shoulder2overhead 30/15kg
buy out – 2′ amrap ring rows
for every ring row minus 1 second!

rxd-version:
buy in – 2′ amrap pull ups
27-21-15-9 for time:
-overhead squats 50/35kg
-shoulder2overhead 50/35kg
buy out – 2′ amrap pull ups
for every pull up minus 1 second!

basic strength & technique
modul IV – gymnastics

Mittwoch

22/04/2015

wod
strength
gymnastic cycle – 4 rounds of:
-5 wall walks
-10 toes to bar
-15 ring dips/push ups
-20 pistols

metcon
for time:
-run 1 rounds around the block
-25 air squats
-run 1 rounds around the block
-15 burpee tuck jumps

Donnerstag

23/04/2015

wod
15′ amrap
-2 toes to bar
-2 renegade rows
-4 toes to bar
-4 renegade rows

emom 8 lunges

basic strength & technique
modul V – kettlebells

Freitag

24/04/2015

 wod
strength
5-4-3-2-1-15 strict press

metcon
death by…
wallball shots

basic strength & technique
modul I – squats

Samstag

25/04/2015

Outdoor Workout

Sonntag

26/04/2015

homework
60′ run/swim/cycling