Workouts | KW31 2015 | Innere Stadt

“Somewhere behind the athlete you’ve become and the hours of practice and the coaches who have pushed you is a little girl who fell in love with the game and never looked back… play for her.” – Mia Hamm

Montag

27/07/2015

 

wod
nuts – for time:
-10 hspu
-15 deadlifts 70/110kg
-25 box jumps
-50 pull ups
-100 wall ball shots
-200 double unders
-1 round around the block 10/20kg plate

basic strength & technique
modul I – squat

Dienstag

28/07/2015

wod
strength
4 supersets:
-10 back squats
-10 sumo deadlifts

metcon
10-1:
-kb clean & front squat
-kettlebell wind mill

basic strength & technique
modul II – press

Mittwoch

29/07/2015

wod
5 rounds for time:
-12 deadlifts 50/70kg
-9 hang power cleans 50/70kg
-6 push jerks 50/70kg

Donnerstag

30/07/2015

wod
strength
4 supersets:
-10 floor presses
-20 one arm dumbell rows

metcon
for time:
-100 pull ups
emom 5 brupees

basic strength & technique
modul III – basic lifts

Freitag

31/07/2015

 wod
skillwork
full snatch

metcon
12′ emom:
-1 full snatch
-1 hang snatch
-1 tall snatch
-3 burpee pull ups

endurance
40 minutes of constant work:
-air squat
-step up
-sit up
-lung step
-windmill
-superman circles
choose one weight (kb, dumbell, medball, slamball etc.) and do as many reps as possible from the exercises. always with the weight!

basic strength & technique
modul IV – gymnastics

Samstag

01/08/2015

outdoor workout

Sonntag

02/08/2015

rest day