Workouts | KW36 2015 | Innere Stadt

“Your biggest opponent isn’t the other guy. It’s human nature.” – Bobby Knight

Montag

31/08/2015

 

wod
strength
find your 1rm back squat!

core stability:
-100 hollow rocks
-100 supermans
-100 ghd sit ups
-100 ghd hip extensions
split as desired & do this on your own after the back squat!

basic strength & technique
modul I – squat

Dienstag

01/09/2015

wod
5 rounds for time:
-20 thrusters 25/35kg
-10 (ring) dips
-20 push ups
-10 strict pull ups
-1 round around the block/25cal row,air dyne, skierg

basic strength & technique
modul II – press

Mittwoch

02/09/2015

wod
the seven – 7 rounds for time:
-7 handstand push ups
-14 kb snatches 16/24kg
-7 knees to elbows
-7 leg raises
-7 burpees
-7 kb swings 24/32kg
-7 pull ups

Donnerstag

03/09/2015

wod
strength
find your 1rm deadlift!

upper body assistance:
-100 ring rows
-100 push ups
-100 russian twists
-100 superman circles
split as desired & do this on your own after the deadlift!

basic strength & technique
modul III – basic lifts

Freitag

04/09/2015

 wod
skillwork
muscle snatch

metcon
15′ amrap:
-8 muscle snatches
-6 toes to bar
-4 muscle ups

endurance
cooper test! run in 12 minutes as far as you can and check the distance
whats your level?
after the test run/row/cycle/ski erg the rest of the time

basic strength & technique
modul IV – gymnastics

Samstag

05/09/2015

outdoor workout

Sonntag

06/09/2015

rest day