Workouts | KW26 2015 | Innere Stadt

“Without self-discipline, success is impossible, period.” – Lou Holtz

Montag

22/06/2015

 

wod
skillwork
kettlebell snatch

metcon
-2′ kb snatches (1′ l/1′ r)
30“ rest
-2′ amrap kb swings
30“ rest
-2′ kb snatches
30“ rest
-2′ amrap kb russian swings
-30“ rest
-2′ kb snatches
30“ rest
-2′ amrap dumbell hang c&j

basic strength & technique
modul I – squats

Dienstag

23/06/2015

wod
strength
gymnastic strength cycle – 4 rounds of:
-alap toes to bar hold
-ring work in plank position
-3 negativ pull ups (max. 5“!)

metcon
for time:
-100 burpees

basic strength & technique
modul II – press

Mittwoch

24/06/2015

wod
murph – for time:
-1,6km run (4 rounds rudolfspark)
-100 pull ups
-200 push ups
-300 air squats
-1,6km run (4 rounds rudolfspark)
break the pull ups, push ups and squats as desired

Donnerstag

25/06/2015

wod
strength
5×3 overhead pause squats
(5“ in deep position)

metcon
12 ‚ amrap:
-15 wall balls
-10 lunge steps
-1 wall walk

basic strength & technique
modul III – basic lifts

Freitag

26/06/2015

 wod
skillwork
hang power snatch

metcon
6 rounds for movement quality:
-5 snatch deadlifts
-10 toes to bar
-15 air squats

endurance
warm up
running technique

workout – teams of 2:
1 is running around the block/rowing/on air dyne/ on ski ergo for 150“, during the other is holding one of the following positions –>
-front/side plank
-handstand hold
-wall sit
-hollow position
-l-hang
35′ constant work

basic strength & technique
modul IV – gymnastics

Samstag

27/06/2015

outdoor workout

Sonntag

28/06/2015

rest day