Workouts | KW42 2015 | Innere Stadt

Man muss an sich selber glauben, das ist das Geheimnis! – Charly Chaplin

Montag

12/09/2015

wod
strength
move as much weight as possible in 60 reps:
-back squats
-pull ups

metcon
for time:
-100 wall balls
emom 5 pull ups

basic strength & technique
modul II – press

Dienstag

13/10/2015

wod
14′ amrap:
-15 double kb russian swings
-10 kb push press
-5 burpees
emom 20 kb russian twists

basic strength & technique
modul III – basic lifts

endurance
„filthy hundred“
50′ amrap:
-100 box steps
-100 jumping pull-ups
-100 kb swings 16/24kg
-100 walking lunge steps
-100 knees to elbows
-100 push press 20/30kg
-100 back extensions (on the floor)
-100 wall balls 4/6kg
-100 burpees
-100 double unders
split as you like!

Mittwoch

14/10/2015

wod
strength
move as much weight as possible in 60 reps:
-deadlifts
-dips

metcon
for time:
-100 push ups
emom 5 tuck jumps

basic strength & technique
modul IV – gymnastics

Donnerstag

15/10/2015

wod
partner workout – 9 rounds for time:
-9 bar muscle ups
-15 thrusters 30/45kg
-9 lengths partner carry
share the work with your partner however you choose with only one person working at a time. if you can’t find a partner, perform 5 reps of each exercise per round and take 2 heavy kb’s to carry

basic strength & technique
modul V – kettlebells

endurance
choose one of the following exercises and work always 30“ fast pace/30“ slow pace for 30′:
-run
-row
-air dyne
-rope skipping
-cz jumping jacks
do the exercises at least 5 circles in a row

Freitag

16/10/2015

wod
skillwork
snatch/clean

metcon
16′ emom:
odd -3 cleans
-3 front squats
even -3 snatches

Samstag

17/10/2015

wod
buy in -200 double unders
15′ amrap:
-2 toes to bar
-2 kettlebell swings
-4 toes to bar
-4kb swings
….
buy out -200 double unders

basic strength & technique
modul I – squat

Sonntag

18/10/2015

rest day