Workouts | KW41 2015 | Innere Stadt

Einen Vorsprung hat, wer dort anpackt, wo andere erst eimal reden. – John F. Kennedy

Montag

05/09/2015

wod
strength
8×5 overhead squats
30“ hollow rocks, 5 wall angels, 20 bulgarian split squats between the sets

metcon
5×30 air squats (as fast as possible)
1′ rest between the sets

 basic strength & technique
modul III – basic lifts

Dienstag

06/10/2015

wod
20′ amrap:
-15 kb sumo deadlift high pulls
-farmers walk down to the slam balls
-15 jumping slam balls

basic strength & technique
modul IV – gymnastics

endurance
partner workout – 40′ amrap:
one is holding a position,
while the other one is finishing a round:
-15 burpees
-30 staircase jumps
-30 russian twists 5/10kg

Mittwoch

07/10/2015

wod
strength
8×5 behind the neck push presses
20 triceps extensions, 20 band pull aparts, 20 push ups between the sets

metcon
every exercise for 1 minute maximum speed:
-air dyne
-rower
-ski erg
-run (rudlofspark)

basic strength & technique
modul V – kettlebells

Donnerstag

08/10/2015

wod
4 rounds for time:
-30 push ups
-20 front squats 30/50kg
-20 push press 30/50kg
-30 sit ups

basic strength & technique
modul I – squat

endurance
30 minutes rope skipping
every second minute:
-5 sit ups
-5 pull ups
-5 push ups

Freitag

09/10/2015

wod
skillwork
split jerk

metcon
16′ emom:
odd -4 cleans
-3 shoulder to overhead
-4 toes to bar
even -4 chest to bar pull ups

Samstag

10/10/2015

bootcamp 3.0
auch heuer dürfen wir euch (selbstverständlich auch nicht mitglieder) herzlich zum fulminanten abschluss der outdoor-saison einladen

Sonntag

11/10/2015

rest day