Workouts | KW45 2015 | Innere Stadt

ACHTUNG: Diese und kommende Woche finden an den Strength-Days die 1RM/3RM Tests statt.

Montag

02/11/2015

wod
strength
test your 1/3rm:
-back squat
-dip

metcon
teams of 3 – for time:
-120 cals row/air dyne/ski erg
-150 burpees
do the metcon on your own – 2 of the 3 are allowed to work

basic strength & technique
modul I – squats

Dienstag

03/11/2015

cct – 03/11/2015
scaled-version
4 rounds for time:
-10 front squats 15/30kg
-15 sit ups
-10 shoulder to overhead 15/30kg
-15 ring rows

rxd-version
4 rounds for time:
-10 squat cleans 25/50kg
-15 toes to bar
-10 shoulder to overhead 25/50kg
-15 pull ups

basic strength & technique
modul II – presses

endurance
10 rounds:
-5 minutes air dyne/rowing/ski erg/double unders
-every 5th minute 25 kb swings 16/24kg

Mittwoch

04/11/2015

wod
strength
test your 1/3rm:
-deadlift
-pull up

metcon
8×1′ fast rope skipping
during the rounds 40“ wall sit – do the metcon on your own

basic strength & technique
modul III – basic lifts

Donnerstag

05/11/2015

wod
-tabata push ups
-tabata sit ups
-tabata ground to overhead 10/20kg
-tabata staircase jumps

basic strength & technique
modul VI – gymnastics

endurance
8 rounds of 5′ amrap:
-60 staircase jumps
-60 mt climbers
-30 knees up
-20 burpee box jumps

Freitag

06/11/2015

wod
10-1 for time:
-overhead squats 20/35kg
-wallball shots
emom 3 over the bar burpees

Samstag

07/11/2015

wod
saturday night pump – 20′ amrap:
-10 slam balls
-10 dips/push ups
-20 barbell curls
after every round alap l-sit

basic strength & technique
modul V – kettlebells

Sonntag

08/11/2015

rest day