Workouts | KW39 2015 | Innere Stadt

“Never give up, never give in, and when the upper hand is ours, may we have the ability to handle the win with the dignity that we absorbed the loss.” – Doug Williams

Montag

21/09/2015

wod
strength
8×5 back squats
10 strict pull ups, 10 toes to bar, 20 db/kb straight leg deadlifts between the sets

metcon
4×30 burpees for time
rest 1 minute between

basic strength & technique
modul III – basic lifts

Dienstag

22/09/2015

wod
20′ amrap:
1′-5′ // -20 russian twists
-15 hollow rocks
6′-10′ // -20 ring rows
-10 push ups
11′-15’//-30 mountain climbers
-15 back extensions (on the floor)
16′-20’//-30 stair case jumps
-15 kettlebell swings

basic strength & technique
modul IV – gymnastics

Mittwoch

23/09/2015

wod
strength
8×5 push press
20 band pull aparts, 10 pull ups, 20 biceps curls between the sets

metcon
15′ run, row, ski, cycle as far as you can
do the metcon on your own

Donnerstag

24/09/2015

wod
„elizabeth meets karen“
for time:
21-15-9
-squat cleans 40/60kg
-ring dips
then
150 wallball shots 6/9kg

basic strength & technique
modul V – kettlebells

Freitag

25/09/2015

 wod
for time:
-2 rounds around the block
-50 double unders
-30 ring push ups
-1 round around the block
-75 double unders
-30 ring push ups
-run to rudolfs park and back
-100 double unders
-30 ring push ups

endurance
7 rounds for time:
-endurance work
-20 front squats 30/40kg
-15 shoulder to overhead 30/40kg

endurance work: choose between
one round running, 150 double unders,
750m rowing or 100 staircase jumps

basic strength & technique
modul I – squat

Samstag

26/09/2015

outdoor workout

Sonntag

27/09/2015

rest day