Workouts | KW46 2015 | Innere Stadt

Diese Woche finden noch die 1RM/3RM Tests an den Strength-Days statt. Am Samstag Trainingsgewand dem Wetter anpassen!

Montag

09/11/2015

wod
strength
test your 1/3rm:
-front squat
-strict press

metcon
8×1′ fast rope skipping
during the rounds 40“ squat seat with kb – do the metcon on your own

basic strength & technique
modul II – presses

Dienstag

10/11/2015

cct – 10/11/2015
scaled-version
2-4-6-8-10-10-8-6-4-2 for time:
-kb deadlifts 32/48kg
-burpees

rxd-version
2-4-6-8-10-10-8-6-4-2 for time:
-deadlifts 50/80kg
-burpee pull ups

basic strength & technique
modul III – basic lifts

endurance
10 rounds:
-5 minutes air dyne/rowing/ski erg/double unders
-every 5th minute 15 slam balls

Mittwoch

11/11/2015

wod
strength
test your 1/3rm:
-sumo deadlift
-push press

metcon
tabata this 8×20“/10 each exercise:
-hollow rocks
-ring hold
-handstand hold
metcon starts exactly 10′ before the class ends, if you need longer for the strength tests do it on your own

basic strength & technique
modul IV – gymnastics

Donnerstag

12/11/2015

wod
skillwork
bar muscle up

metcon
14′ amrap:
-4 ring dips
-4 handstand kicks
-8 chin ups
work as clean as possible, not as fast as possible!

basic strength & technique
modul V – kettlebells

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

holding positions:
-1st round: plank
-2nd round: wallsit
-3rd round: hollow position

everytime you have to give up the position:
5 burpee tuck jumps for both, then continue

Freitag

13/11/2015

wod
4′ amrap:
-10 power cleans 40/60kg
-15 pull ups
2′ rest
4′ amrap:
-10 front squats 40/60kg
-15 toes to bar
2′ rest
-10 sumo deadlifts 40/60kg
-15 kb swings 16/24kg

Samstag

14/11/2015

wod
20′ time cap:
-3 rounds around the park
then -100 kb clean & jerks
-3 rounds around the park
-remaining time amrap push ups

basic strength & technique
modul I- squats

Sonntag

15/11/2015

rest day