Workouts | KW25 2015 | Innere Stadt

“Age is no barrier. It’s a limitation you put on your mind.” – Jackie Joyner-Kersee

Montag

15/06/2015

 

wod
2 rounds 1′ amrap each exercise:
-burpees
-plank to push up
-staircase jumps
-hollow rocks
-ring rows
3′ active rest between rounds – slow pace running

basic strength & technique
modul II – press

Dienstag

16/06/2015

cct – 16/06/15 – teams of 2
scaled-version
7’ amrap:
-35 back squats 15/20kg
-35 back squats 20/25kg
in the remaining time back squats 25/35kg
3’ rest – then
7’ amrap:
-35 push press 10/20kg
-35 push press 15/25kg
in the remaining time push press 20/30kg

rxd-version
7’ amrap:
-35 back squats 30/50kg
-35 back squats 40/60kg
in the remaining time back squats 50/80kg
3’ rest – then
7’ amrap:
-35 push press 25/35kg
-35 push press 30/45kg
in the remaining time push press 35/50kg

basic strength & technique
modul III – basic lifts

Mittwoch

17/06/2015

wod
strength
6×3 sumo deadlifts

metcon
4 rounds for time:
-20 kb swings
-15 sit ups
-10 push ups

Donnerstag

18/06/2015

wod
skillwork
thoracic spine mobility

metcon
15′ emom:
-1 power clean
-1 thruster
-1 shoulder to overhead
-5 over the bar jumps

basic strength & technique
modul IV – gymnastics

Freitag

19/06/2015

 wod
strength
6×6 floor press

metcon
10′ amrap:
-5 strict pull ups
-10 air squats
-20 kb one arm push press

endurance
35′ constant work:
-lunge steps
-jumping jacks
-ski ergo
-air dyne
-kb one arm swings
-step ups
if you choose one exercise stay at least 5 minutes there!

basic strength & technique
modul V – kettlebells

Samstag

20/06/2015

outdoor workout

Sonntag

21/06/2015

rest day