Workouts | KW29 2015 | Innere Stadt

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan

Montag

13/07/2015

 

wod
4 rounds of 1 minute work each exercise:
-wall balls 6/9kg
-ground to overhead 10/20kg
-staircase jumps
-floorpresses with a plate 15/25kg
30“ seconds rest between the exercises

basic strength & technique
modul III – basic lifts

Dienstag

14/07/2015

wod
strength
4 supersets:
-10 human resistance push ups
-10 pull ups

metcon
10′ amrap:
-20 push press 15/20kg
-20 bend over rows 15/20kg
emom 5 burpees

basic strength & technique
modul IV – gymnastics

Mittwoch

15/07/2015

wod
5 rounds for time:
-30 kettlebell swings 24/32kg
-30 burpees
-30 abmat sit ups

Donnerstag

16/07/2015

wod
strength
4 supersets:
-10 back squats
-10 good mornings

metcon
10′ amrap:
-15 kb swings
-15 hollow rocks
emom 8 jumping lunges

basic strength & technique
modul V – kettlebells

Freitag

17/07/2015

 wod
skillwork
-power snatch

metcon
15′ emom:
-3 power snatches
-3 toes to bar
rest of the time jumping jacks

endurance
2 rounds of:
-A is completing 30 cals airdyne–>B&C amrap air squats (B&C also have to airdyne 30 cals)
-A is completing 30 cals skiergo–>B&C amrap kb-russian swings 16/20kg (B&C also have to skiergo 30 cals)
-A is completing 30 cals row–>B&C amrap burpees (B&C also have to airdyne 30 cals)

basic strength & technique
modul I – squat

Samstag

18/07/2015

outdoor workout

Sonntag

19/07/2015

rest day