Workouts | KW23 2015 | Innere Stadt

“You have to do something in your life that is honorable and not cowardly if you are to live in peace with yourself.” – Larry Brown

Montag

01/06/2015

 

wod
fc chelsea – 30′ emom:
-5 pull ups
-10 push ups
-15 air squats

basic strength & technique
modul V – kettlebells

Dienstag

02/06/2015

cct – 02/06/15
scaled-version
3 rounds for time:
-15 knees up
-kb ground to overhead 12/16kg
-kb swings 12/16kg

rxd-version
3 rounds for time:
-15 toes to bar
-20 kb ground to overhead 16/24kg
-30 kb swings 16/24kg

basic strength & technique
modul I – squat

Mittwoch

03/06/2015

wod
 strength
6×6 front squats

metcon
12′ amrap:
-1 wall walk
-5 bend over rows 25/40kg
-10 strict press 25/40kg

Donnerstag

04/06/2015

wod
for time:
-4 rounds rudolfspark
-100 jumping lunges
-100 abmat sit ups
-50 kb russian swings 16/24kg
-50 box steps

Freitag

05/06/2015

 wod
skillwork
clean

metcon
vannis clean complex – 15 emom:
-1 power clean
-1 clean
-1 front squat
-1 shoulder to overhead
-2 over the the bar burpees

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 II – press

Samstag

06/06/2015

outdoor workout

Sonntag

07/06/2015

rest day