Workouts | KW38 2015 | Innere Stadt

If you’re gonna do it – Do it right!

Montag

14/09/2015

 

wod
strength
find your 1rm front squat

metcon
affair of honour – challenge somebody!
4 rounds of:
a is doing 20 burpees, during that b is doing amrap kb front squats, then change
20 seconds transition time between changes // winner is the one who does more front squats

basic strength & technique
modul IV – gymnastics

Dienstag

15/09/2015

wod
4 rounds – 45“on/15″off:
-thrusters 30/45kg
-staircase jumps
-push press 15/20kg
-sit ups
-1′ rest

basic strength & technique
modul V – kettlebells

Mittwoch

16/09/2015

wod
strength
-100 pull ups
-100 dips
not for time! you shouldn’t be able to do more then 14 reps unbroken

metcon
affair of honour – challenge somebody!
4 rounds of:
a is doing 35 jumping pull ups, during that b is doing amrap kb swings, then change
20 seconds transition time between changes // winner is the one who does more kb swings

Donnerstag

17/09/2015

wod
25′ amrap:
-5 shoulder to overhead (heavy weight)
-10 pull ups
-20 kb russian swings
-1 round around the block

basic strength & technique
modul I – squat

Freitag

18/09/2015

 wod
skillwork
full clean

metcon
15′ emom:
-3 squat cleans
-2 jerks
-3 over the bar burpees

endurance
5 rounds of:
-1′ db clean & press
-1′ air squats
-1′ burpees
-1′ jumping jacks
-1′ hollow rocks
-1′ ring rows
1′ rest bewteen the rounds

basic strength & technique
modul II – press

Samstag

19/09/2015

outdoor workout

Sonntag

20/09/2015

rest day