Workouts | KW49 2015 | Innere Stadt

„The world breaks everyone, and afterward, some are strong at the broken places.“ Ernest Hemingway

Montag

30/11/2015

wod
strength
-3xamrap pull ups (strict -> then kip)
-3×12 thrusters

metcon
4 rounds each exercise 30“:
-chin over the bar hold/ring hold high pos.
-parallettes
-hollow position
-bridge
10“ transition time

basic strength & technique
modul V – kettlebells

Dienstag

01/12/2015

cct – 24/11/2015
scaled version
21-18-15-12-9-6-3 for time:
-back squats 25/40kg
-burpees

rxd version
21-18-15-12-9-6-3 for time:
-thrusters 25/40kg
-over the bar burpees

basic strength & technique
modul I – squats

endurance
2 rounds each exercise 4 minutes amrap:
-air squats
ring rows
-kb c&j
-burpee pull ups
3′ rest between the rounds

Mittwoch

02/12/2015

wod
strength
-3×8 power cleans
-3×12 strict presses

assistance:
-3×20 hip extensions
-3×60“ handstand hold
-3×20 push ups (as fast as possible)

basic strength & technique
modul II – presses

Donnerstag

03/12/2015

wod
teams of 3 – 15′ amrap:
-one collects 20 cals row/air dyne/ski erg
-one is doing amrap kb american swings
-one is resting
rotate after the 20 cals

basic strength & technique
modul III – basic lifts

endurance
30 minutes row/ski/rope/cycle
every second minute on the minute 10 deadlifts

Freitag

04/12/2015

wod
skillwork
medball clean

metcon
20′ emom:
-2 medball cleans
-2 wall balls
-4 toes to bar

Samstag

05/12/2015

wod
skill work
power clean

metcon
21-15-9
-power clean
-over the bar tuck jump
-push ups
emom 2 evil wheels

basic strength & technique
modul IV- gymnastics

Sonntag

06/12/2015

rest day