Workouts | KW18 2015 | Innere Stadt

“The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.” – Kevin Doherty

Montag

27/04/2015

 

wod
3′ amrap:
-kettlebell snatches
2′ rest
3′ amrap:
-kettlebell c&j
2′ rest
3′ amrap:
-air squats
2′ rest
3′ amrap:
-double/single unders

basic strength & technique
modul II –  press

Dienstag

28/04/2015

cct – 28/04/15
modified TMT Qualifier 1
scaled version
12′ amrap:
– 50 overhead lunges 10/15kg
-40 knees up
-30 thrusters 20/30kg
-20 burpees
-10 cleans 20/30kg

rxd version
12′ amrap:
-50 overhead lunges 15/20kg plate
-40 toes to bar
-30 thrusters 30/40kg
-20 burpees
-10 squat cleans 30/40kg

basic strength & technique
modul III – basic lifts

Mittwoch

29/04/2015

wod
3 rounds for time of:
-1 round block run
-21 kettlebell swings 24/20kg
-12 pull ups

Donnerstag

30/04/2015

wod
discopump
4 supersets of:
-15 floorpress
-15 bend over rows

assistance program:
3 rounds of
-15 human resistance barbell curls
-15 human resistance push ups
-15 ring rows
-15 strict press

basic strength & technique
modul IV – gymnastics

Freitag

01/05/2015

 wod
skillwork
handstand-walk

strength
gymnastic strength cycle:
-bar front lever
-bar back lever
-iron cross
-l-sit parallettes
work on your from//your coach shows you the right progression

Samstag

02/05/2015

outdoor workout

Sonntag

03/05/2015

homework
rest