Workouts | KW48 2015 | Innere Stadt

„No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.“ – Buddha

Montag

23/11/2015

wod
strength
-3×12 front squats
-3×12 floor presses

metcon
partner workout – 3 rounds for time of:
-30 partner split squats
-30 partner push ups

basic strength & technique
modul VI – gymnastics

Dienstag

24/11/2015

cct – 24/11/2015
scaled version
3′ amrap:
-hang to ovhd 20/35kg
1′ rest
then 3′ amrap:
-goblet squats 16/24kg
then 6′ amrap:
-10 knees up
-15 russian swings 12/20kg

rxd version
3′ amrap:
-clean & jerks 35/60kg
1′ rest
then 3′ amrap:
-front squats 35/60kg
1′ rest
then 6′ amrap:
-10 toes to bar
-15 russian swings 20/32kg

basic strength & technique
modul V – kettlebells

endurance
40′ minutes for constant work:
-1 burpee
-1 sit up
-1 lunge
-2…
-2…
-2…
-3…
go as far as possible

Mittwoch

25/11/2015

wod
strength
-3×8 sumo deadlifts
-3×12 pull ups

assistance:
-3×8 kb pull throughs
-3×20 ring rows
-3×60“ ghd sit up hold

basic strength & technique
modul I – squats

Donnerstag

26/11/2015

wod
20′ amrap:
-1 bar muscle ups
-2 kb get ups
-3 wall walks
-4 strict dips

basic strength & technique
modul II – presses

endurance
1 is rope skipping on the rower/on air dyne/ on ski ergo for 150“, during the other is doing amrap –>
-10 thrusters
-10 back extensions
-20 hollow rocks
35′ constant work

Freitag

27/11/2015

wod
for time:
-100 kb snatches
-100 jumping pull ups
emom 4 over the kb burpees

Samstag

28/11/2015

wod
do at least 100 max 200 reps overall in 30 minutes of the following exercises:
-incline bench presses
-back squats
-(weighted) chin ups ring rows
-ghd hip extensions (with plate)
-strict presses
-overhead squats

basic strength & technique
modul III- basic lifts

Sonntag

29/11/2015

rest day