Workouts | KW47 2015 | Innere Stadt

„Strength and growth come only through continuous effort and struggle.“ – Napoleon Hill

Montag

16/11/2015

wod
tabata each exercise:
-push press 15/20kg
-stair case jumps
-american swings
-mountain climbers
between each tabata cycle one of the following exercises 1′: side plank, hollow position, arch position, squat seat

basic strength & technique
modul III – basic lifts

Dienstag

17/11/2015

cct – 17/11/2015
scaled version
20′ amrap:
-5 ring rows
-10 push ups on the box
-15 air squats

rxd version
20′ amrap:
-5 pull ups
-10 push ups
-15 air squats

basic strength & technique
modul IV – gymnastics

endurance
10 rounds:
-5 minutes air dyne/rowing/ski erg/double unders
-10 thrusters

Mittwoch

18/11/2015

wod
strength
-3×12 back squats
-3×12 (weigthed) dips

metcon
4 rounds of:
-1′ amrap cal row/ski/air dyne
-1′ amrap lunge steps
1′ rest

basic strength & technique
modul V – kettlebells

Donnerstag

19/11/2015

wod
for time:
-15 squat cleans 40/60kg
-30 toes to bars
-30 box steps
-15 bar muscle-ups
-30 shoulder to overhead 2×16/8kg kb
-30 double unders
-15 thrusters 25/40kg
-30 bend over rows 25/40kg
-30 burpees
-30 lengths with a 10/20kg plate ovhd

basic strength & technique
modul I – squats

endurance
1 is rope skipping on the rower/on air dyne/ on ski ergo for 150“, during the other is doing amrap –>
-10 kb swings
-10 burpees
-10 v-ups
35′ constant work

Freitag

20/11/2015

wod
strength
-3×10 hip thrusts
-3×12 (weighted) chin ups

assistance:
-3×60“ ghd hip extension hold
-3×20 biceps curls
-3xamrap toes to bar

Samstag

21/11/2015

wod
gymnastic stength cycle
4 times each:
-iron cross progression
-windshield vipers
-back lever progression
-l-sit to front planche progression

basic strength & technique
modul II- presses

Sonntag

22/11/2015

rest day