Workouts | KW43 2015 | Innere Stadt

„The most effective way to do it, is to do it.“ – Emelia Earheart

Montag

19/10/2015

wod
strength
move as much weight as possible in 60 reps:
-front squat
-push press

metcon
death by:
-goblet squats

basic strength & technique
modul III – basic lifts

Dienstag

20/10/2015

wod
cct – 20/10/2015

scaled:
12′ amrap:
-8 kb ground to overhead 8/16kg
-8 backsquats 20/40kg
-8 ring rows

rxd:
12′ amrap:
-8 kb ground to overhead 16/24kg
-8 backsquats 40/60kg
-8 pull ups

basic strength & technique
modul VI – gymnastics

endurance
40′ amrap:
8-16-24-32…
-slam balls
-kb russian swings
between every round:
-endurance work: choose between
one round running, 100 double unders,
30 cals rowing/ski ergo/air dyne

Mittwoch

21/10/2015

wod
strength
move as much weight as possible in 60 reps:
-sumo deadlift
-hip thrust

metcon
10-1:
-kb russian swings
-burpee tuck jumps

basic strength & technique
modul V – kettlebells

Donnerstag

22/10/2015

wod
21-15-9:
-thrusters
-over the bar burpees
-push ups

basic strength & technique
modul I – squats

endurance
40 minutes – the seven high seven:
-49 push presses 15/20kg
-49 thrusters 15/20kg
-49 knees to ellbows
-49 kb deadlifts 32/48kg
-49 burpees
-49 kb swings
-49 pull ups
always finish the 49 reps before you go to the next exercise; if you need rest – active rest (jumping jacks)

Freitag

23/10/2015

wod
12′ amrap:
-14 deadlifts 30/50kg
-10 push press 30/50kg
-6 overhead walking lunges 30/50kg

Samstag

24/10/2015

wod
4 super sets:
-20 back squats
-20 barbell curls
-20 bench presses/push ups
-20 bend over rows
always 1 minute rest between the exercises and sets

basic strength & technique
modul II – presses

Sonntag

25/10/2015

rest day