Workouts | KW19 2015 | Innere Stadt

„Hard days are the best because that’s when champions are made“ – Gabby Douglas

Montag

04/05/2015

 

wod
strength
5-4-3-4-5 behind the neck push press

metcon
for time:
-1 round block run
-30 kb swings 16/24kg
-1 round block run
-30 lunges
-1 round block run
-30 push ups

basic strength & technique
modul I – squat

Dienstag

05/05/2015

cct – 05/05/15
“modified tmt 2″
scaled version
7 rounds for time:
-7 front squats 30/50kg
-7 ring rows
buy out:
-200 single unders

rxd version
7 rounds for time:
-7 front squats 40/60kg
-7 pull ups
buy out:
-100 double unders
15′ timecap

basic strength & technique
modul II – press

Mittwoch

06/05/2015

wod
skillwork
bar muscle up

strength
gymnastic strength cycle – 4 rounds:
-10 toes to bar
-20 box dips
-30 hollow rocks
-40“ handstand hold

Donnerstag

07/05/2015

wod
skillwork
20 minutes to work on your weakness

metcon
tabata this! 8×20″/10″ each exercise:
-mountain climbers
-russian twists
-jumping jacks
-sit ups

basic strength & technique
modul III – basic lifts

Freitag

08/05/2015

 wod
15′ amrap:
-6 strict pull ups
-4 manmakers
-2 overhead walking lunges

endurance
2 rounds of:
-A is completing 30 cals airdyne–>B&C amrap air squats (B&C also have to airdyne 30 cals)
-A is completing 30 cals skiergo–>B&C amrap kb-russian swings 16/20kg (B&C also have to skiergo 30 cals)
-A is completing 30 cals row–>B&C amrap burpees (B&C also have to airdyne 30 cals)

basic strength & technique
modul IV – gymnastics

Samstag

09/05/2015

outdoor workout

Sonntag

10/05/2015

homework
why is endurance important?
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