Workouts | KW27 2015 | Innere Stadt

“There may be people that have more talent than you, but theres no excuse for anyone to work harder than you do.” – Derek Jeter

Montag

29/06/2015

 

wod
4 rounds – 40“ work/20“ rest each exercise:
-hollow rocks
-stair case jumps
-jumping pull ups
-kb russian swings

basic strength & technique
modul V – kettlebells

Dienstag

30/06/2015

wod
strength
6×3 deadlifts

assistance program:
-4×20 ghd back extensions
-4×10 toes to bar
-4×5 kb pull throughs

basic strength & technique
modul I – squat

Mittwoch

01/07/2015

wod
4 rounds for time:
-30 back squats 40/60kg
-1 round around the block

Donnerstag

02/07/2015

wod
strength
6×6 push press

metcon
10′ amrap:
-1 wall walk
-5 push ups
-20 kb overhead lunge steps
(change arms after 10 reps)

basic strength & technique
modul II – press

Freitag

03/07/2015

 wod
skillwork
hang power snatch

metcon
12′ emom:
-1 snatch deadlift
-2 hang power snatches
-1 overhead pause squat (5“)

endurance
buy in
3 rounds around the park
then
-50 burpees
-100 slam balls
-200 kb swings
buy out
3 rounds around the park
break the burpees, slam balls and kb swings as desired

basic strength & technique
modul III – basic lifts

Samstag

04/07/2015

outdoor workout

Sonntag

05/07/2015

rest day