Workouts | KW40 2015 | Innere Stadt

“You’re never a loser until you quit trying.” – Mike Ditka

Montag

28/09/2015

wod
strength
8×5 front squats
10 (ring) dips, 20 band pull aparts, 10 db/kb bend over rows

metcon
6×1′ staircase jumps
rest 30“ between the sets – do this after the class on your own

 basic strength & technique
modul II – press

Dienstag

29/09/2015

wod
20′ amrap:
-12 kb russian swings 16/24kg
-12 goblet squats 16/24kg
-12 toes to bar
-7 burpee pull ups

basic strength & technique
modul III – basic lifts

endurance
30′ minutes for constant work:
-35 back squats 40/60kg
-20 push ups
-1 round around the block/40 cals row, air dyne, ski

Mittwoch

30/09/2015

wod
strength
8×5 floor press
3 excentric pull ups, 20 burpees as fast as possible, 10 toes to bar

metcon
6×8 lengths farmers walk
rest 1′ between the sets – do this after the class on your own

basic strength & technique
modul IV – gymnastics

Donnerstag

01/10/2015

wod
for time:
buy in – 4 rounds run (rudolfspark)
then complete
-300 sit ups
-200 jumping pull ups
-100 push ups
buy out – 4 rounds run (rudolfspark)

basic strength & technique
modul V – kettlebells

endurance
endurance circle for 31 minutes:
-1′ kb snatch left
-1′ kb snatch right
-1′ burpees
rest 1 minute

Freitag

02/10/2015

wod
5 rounds for time:
-7 snatches 30/50kg
-7 overhead squats 30/50kg
-7 bar muscle ups

Samstag

03/10/2015

outdoor workout

basic strength & technique
modul I – squat

Sonntag

04/10/2015

rest day