Workouts | KW34 2015 | Innere Stadt

“Leadership, like coaching, is fighting for the hearts and souls of men and getting them to believe in you.” – Eddie Robinson

Montag

17/08/2015

 

wod
skillwork
muscle up on the bar

metcon
tabata this! 8×20“/10“ each exercise:
-kb swings 16/24kg
-push ups
-knees to elbows
-burpees

basic strength & technique
modul III – basic lifts

Dienstag

18/08/2015

wod
strength
20′ to perform a 3rm front squat

metcon
2x 90“ amrap each exercise:
-air squats
-leg raises
-superman circles
-jumping lunges
without break!

basic strength & technique
modul IV – gymnastics

Mittwoch

19/08/2015

wod
3 rounds for time:
-24 slam balls
-18 hang power cleans 40/60kg
-12 shoulder 2 overhead 40/60kg
-6 strict pull ups

Donnerstag

20/08/2015

wod
strength
20′ to perform a 3rm deadlift

assistance:
-4×15 strict toes to bar
-4×20 ghd back extensions
-4×20 ring rows

basic strength & technique
modul V – kettlebells

Freitag

21/08/2015

 wod
skillwork
full snatch

metcon
14′ emom:
-3 full snatches
(at the last rep stay 15 seconds in the squat position)

endurance
-10′ run
(do at least 50 push ups in this time)
-10′ ski ergo/air dyne/rowing/rope skipping
-10′ run
(do at least 50 push ups in this time)
-10′ ski ergo/air dyne/rowing/rope skipping

basic strength & technique
modul I – squat

Samstag

22/08/2015

CrossZone Summer in the City
3. Etappe // Rugby
Anmeldung!

Sonntag

23/08/2015

rest day