Workouts | KW32 2015 | Innere Stadt

“If you can’t outplay them, outwork them.” – Ben Hogan

Montag

03/08/2015

 

wod
„barbara“ – 5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 air squats
3′ rest between each round

basic strength & technique
modul V – kettlebells

Dienstag

04/08/2015

wod
strength
12-8-4-4-8-12 back squats

assistance:
-4x alap l-sit
-4×10 russian leg curls
-4×20 bulgarian split squats

basic strength & technique
modul I – squat

Mittwoch

05/08/2015

wod
skillwork
muscle up progression

metcon
teams of 2 – 3 rounds for time:
-21 sumo deadlifts 70/100kg
-15 over the partner burpees
-9 bar muscle ups
-1 round around the block (both)
only one is working! 

Donnerstag

06/08/2015

wod
strength
-1rm pull up
-1rm ring dip

metcon
12′ amrap
-15 db hang power cleans
-10 db push presses
-5 chin ups

basic strength & technique
modul II – press

Freitag

07/08/2015

 wod
skillwork
dumbbell snatch

metcon
buy in: 1 round around the block with a 15/25kg plate
then
10-1
-dumbbell snatches
-toes to bar
then
buy out: 1 round around the block with a 15/25kg plate

endurance
3′ amrap or for cals each exercise:
-jump squats
-ski ergo
-row
-kb clean & jerk
-air dyne
-jumping pull ups
-russian swings
1′ rest between the exercises

basic strength & technique
modul III – basic lifts

Samstag

08/08/2015

CrossZone Summer in the City
1. Etappe // Schwimmen
Anmeldung!

Sonntag

09/08/2015

rest day