Workouts | KW21 2015 | Innere Stadt

„You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self motivation.“ – Homer Rice

Montag

18/05/2015

 

wod
strength
4×15 hspu
4×15 ring rows

metcon
4×2′ amrap:
-10 push ups
-15 jumping pull ups
2′ rest

basic strength & technique
modul III – basic lifts

Dienstag

19/05/2015

cct – 19/05/15
scaled-verison
teams of 2 – for time:
-100 deadlifts 30/45kg
-75 back squats 30/45kg
-50 floorpress 30/45kg
-25 cleans 30/45kg

rxd-version:
teams of 2 – for time:
-100 deadlifts 45/75kg
-75 back squats 45/75kg
-50 floorpress 45/75kg
-25 cleans 45/75kg

basic strength & technique
modul IV – gymnastics

Mittwoch

20/05/2015

wod
skillwork
-bear complex

metcon
20′ emom:
-2 bear complex
-5 over the barbell burpees

Donnerstag

21/05/2015

wod
strength
10-6-2-6-10
-behind the neck push press

assistance program
-4×2 kb get ups
-4×16 weighted step ups
-4×12 russian leg curls

basic strength & technique
modul V – kettlebells

Freitag

22/05/2015

 wod
5 rounds for time:
-15 kb swings 16/24kg
-15 overhead squats 25/35kg
-1 round block run

endurance
tabata this -8×20“/10“ each exercise:
-airdyne
-skiergo
-rowing
-air squats
-kettlebell swings 12/16kg
-slamballs
-shuttle run
-burpees
try to move on during the 10“ breaks

basic strength & technique
modul I – squats

Samstag

23/05/2015

outdoor workout

Sonntag

24/05/2015

homework
60′ run/swim/cycling