Workouts | KW22 2015 | Innere Stadt

„When you’re riding, only the race in which you’re riding is important.“ – Bill Shoemaker

Montag

25/05/2015

 

wod
for time:
kettlebell 400 test!

Dienstag

26/05/2015

cct – 26/05/15
scaled-version
for time:
-75 front squats 25/40kg
emom 3 over the bar burpees

rxd-version
for time:
-75 overhead squats 25/40kg
emom 3 over the bar burpees

basic strength & technique
modul II – press

Mittwoch

27/05/2015

wod
strength
gymnastic strength cycle – 4 rounds:
-front lever progression
-back lever progression
-bar muscle up progression

metcon
21-15-9:
-push ups
-kb swings 16/24kg
after that 1 round block run

Donnerstag

28/05/2015

wod
tabata this! 8×20″/10″
-staircase jumps
-push press 15/20kg
-burpees
-sit ups

basic strength & technique
modul III – basic lifts

Freitag

29/05/2015

 wod
strength
3×5 back squats
3×10 kb floorpress

assistance program – 4 rounds:
-30 hammer curls
-20 triceps extension
-10 pull ups

endurance
2 rounds for constant work:
-2′ ski erg
1′ rest
-1’/1′ kb half snatch
1′ rest
-2′ row
1′ rest
-1’/1′ clean
1′ rest
-2′ air dyne
1′ rest
-1’/1′ push press
1′ rest

basic strength & technique
modul IV – gymnastics

Samstag

30/05/2015

outdoor workout

Sonntag

31/05/2015

rest day