Workouts | KW37 2015 | Innere Stadt

“It is not the size of a man but the size of his heart that matters.” – Evander Holyfield

Montag

07/09/2015

 

wod
strength
1rm strict press

assistance:
-100 band pull aparts
-100 explosive slam balls
-100 ghd back extensions/superman circles
-100 ghd sit ups/toes to bar
split as desired & do this on your own after the press!

basic strength & technique
modul V – kettlebells

Dienstag

08/09/2015

wod
10-1 for time:
-power cleans
-thrusters
start with 15/20kg
increase the weight after each round
by 5/10kg until you can’t complete the reps unbroken

basic strength & technique
modul I – squat

Mittwoch

09/09/2015

wod
strength
1rm pull up & dip

assistance:
-100 curl to press
-100 triceps extensions
-100 db good mornings
-100 split squats
split as desired & do this on your own after the 1rm!

Donnerstag

10/09/2015

wod
20′ amrap:
-5 back squats (heavy weight)
-10 burpees
-15 kb swings 24/32kg
-20 jumping pull ups
-25 cz jumping jacks

basic strength & technique
modul II – press

Freitag

11/09/2015

 wod
skillwork
full snatch

metcon
12′ emom:
-1 muscle snatch
-1 power sntach
-1 full snatch
rest of the time amrap sit ups!

endurance
40′ of constant work:
-10′ run
-10′ row
-10′ skierg
-10′ air dyne
-10′ kb clean & jerk
-10′ rope skipping
do not more then 4 stations

basic strength & technique
modul III – basic lifts

Samstag

12/09/2015

outdoor workout

Sonntag

13/09/2015

rest day