Workouts | KW30 2015 | Innere Stadt

“One man practicing sportsmanship is far better than 50 preaching it.” – Knute Rockne

Montag

20/07/2015

 

wod
3 rounds for time:
-run 1 round around the block
-30 dumbell squat cleans
-30 burpees

basic strength & technique
modul II – press

Dienstag

21/07/2015

wod
strength
4 supersets:
-10 strict press
-10 bend over rows

assistance:
-4x arnies 21
-4x 15 triceps extension
-4x 15 curl to press

basic strength & technique
modul III – basic lifts

Mittwoch

22/07/2015

wod
skillwork
-handstand push ups

metcon
for time:
21-15-9
-handstand push ups
-renegade rows
then
4 rounds of
-6 manmakers
-20 cals air dyne/ski erg/rower

Donnerstag

23/07/2015

wod
strength
4 supersets:
-10 front squats
-10 straight leg deadlifts

metcon
tabata this! 8×20“/10“ each exercise:
-bottom to bottom air squats
-toes to bar
-superman circles

basic strength & technique
modul IV – gymnastics

Freitag

24/07/2015

 wod
skillwork
-snatch balance
if you can go heavy

metcon
12′ emom:
-2 snatch balance
-1 overhead squat
-1 slow evil wheel

endurance
35′ minutes of constant work:
-run to stephansdom & back
after this do always one of the following exercises:
-300 single unders
-60 cals row/ski ergo/air dyne
-60 renegade rows
-60 overhead walking lunges
-60 burpee pull ups
-60 box steps
-1 round around the block
try to make each exercises at least once

basic strength & technique
modul V – kettlebells

Samstag

25/07/2015

outdoor workout

Sonntag

26/07/2015

rest day