Workouts | KW24 2015 | Innere Stadt

“Never give up, never give in, and when the upper hand is ours, may we have the ability to handle the win with the dignity that we absorbed the loss.” – Doug Williams

Montag

08/06/2015

 

wod
5 rounds of 3 minutes
-1 time around the block
the remaining time amrap
-push ups
-kb one arm swings
-staircase jumps
-kb clean & jerks
-burpees
1′ rest between the rounds

basic strength & technique
modul III – basic lifts

Dienstag

09/06/2015

cct – 09/06/15
scaled-version
21-15-9
-thrusters 20/30kg
-ring rows

rxd-version
21-15-9
-thrusters 30/40kg
-pull ups

basic strength & technique
modul IV – gymnastics

Mittwoch

10/06/2015

wod
strength
6×6 back squats

assistance:
-4×16 step ups
-4×12 dynamic kb russian swings
-4×15 ghd sit ups
-4×15 back extensions

Donnerstag

11/06/2015

wod
skillwork
work on your deadlift
(mobility & your workout lift)

metcon
21-15-9
-deadlifts 50/80kg
-handstand push ups

basic strength & technique
modul V – kettlebells

Freitag

12/06/2015

 wod
strength
6×6 strict press

metcon
10′ amrap:
-1 wall walk
-25 cz jumping jacks

endurance
6 rounds for constant work of:
-150“ kb clean & jerks
-150“ air dyne/ski ergo/rower/run/rope skipping
1′ rest between the rounds

basic strength & technique
modul I – squat

Samstag

13/06/2015

outdoor workout

Sonntag

14/06/2015

rest day