Workouts | KW20 2015 | Innere Stadt

It’s a slow process, but quitting won’t speed it up!

Montag

11/05/2015

 

wod
strength
5×3 overhead squats

metcon
3 rounds each exercise 40“ work/20″ off:
-behind the neck push press (broad grip)
-alternating kb one arm russian swings
-hollow rocks

basic strength & technique
modul V – kettlebells

Dienstag

12/05/2015

cct – 12/05/15
scaled-version:
21-15-9
-push ups
-plate overhead walking lunges 5/15kg
-wallballs 4/9kg

rxd-version:
21-15-9
-ring dips
-kb overhead walking lunges 2×8/16kg
-wallballs 6/12kg

basic strength & technique
modul I – squat

Mittwoch

13/05/2015

wod
metcon
6 rounds for pump:
-3 bear complex
-10 strict pulls ups
-20 biceps curls

finisher
4×4 lengths banded sprints

Donnerstag

14/05/2015

wod
20′ amrap:
-5 ring rows
-10 sit ups
-15 kb swings 16/24kg

Freitag

15/05/2015

 wod
strength
5-4-3-4-5 floorpress

metcon
tabata this:
-clapping push ups
-2xkb push press
-jumping pull ups

endurance
35′ minutes of constant work:
-run to stephansdom & back
after this do always one of the following exercises:
-300 single unders
-60 cals row/ski ergo/air dyne
-60 renegade rows
-60 overhead walking lunges
-60 burpee pull ups
-60 box steps
-1 round around the block
try to make each exercises at least once

basic strength & technique
modul II – press

Samstag

16/05/2015

outdoor workout

Sonntag

17/05/2015

homework
30′ run: between minute 10 & 20 run 30″ fast/30″ slow