Workouts | KW33 2015 | Innere Stadt

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.” – Emil Zatopek

Montag

10/08/2015

 

wod
3 rounds for time:
-30 step ups
-21 kettlebell swings 24/32kg
-12 pull ups

basic strength & technique
modul IV – gymnastics

Dienstag

11/08/2015

wod
strength
12-8-4-4-8-12 strict press

metcon
tabata this 8×20“/10“ each exercise
-push press 15/20kg
-mountain climbers
-staircase jumps

basic strength & technique
modul V – kettlebells

Mittwoch

12/08/2015

wod
4 rounds for time:
-22 over the bar burpees
-22 back squats 85/60kg
-200m run with a 10/20kg plate ovhd

Donnerstag

13/08/2015

wod
strength
gymnastic cycle – 4 rounds:
-l-sit to front hold (parallettes)
-amrap chest to bar pull ups/muscle ups
-amrap handstand push ups
-ball up

metcon
3 rounds of:
-10 push ups (parallettes)
-10 dips (parallettes)
-10 strict pull ups

basic strength & technique
modul I – squat

Freitag

14/08/2015

 wod
skillwork
3 position snatch (full/hang/tall)

metcon
12′ emom:
-1×3 postion snatch
-5 ring dips

endurance
35′ constant work:
-lunge steps
-jumping jacks
-ski ergo
-air dyne
-kb one arm swings
-step ups
if you choose one exercise stay at least 5 minutes there!

basic strength & technique
modul II – press

Samstag

15/08/2015

CrossZone Summer in the City
2. Etappe // Klettern
Anmeldung!

Sonntag

16/08/2015

rest day