Workouts | KW50 2015 | Innere Stadt

„You have power over you mind, not outside events. Realize this, and you will find strength“ – Marcus Aurelius

Montag

07/12/2015

wod
strength
-3×16 weighted step ups
-3×12 bend over rows

metcon
tabata each exercise:
-wall balls
-mountain climbers
-russian twists 10/20kg

basic strength & technique
modul I – squats

Dienstag

08/12/2015

wod
30′ emom:
-3 burpees
-6 toes to bar
-9 kb swings 12/20kg
if you are not able to finish a round in 1 minute rest the following

Mittwoch

09/12/2015

cct 09/12/2015
scaled version
for time:
-10 shoulder to ovhd 15/25kg
-20 ring rows
-30 back squats 15/25kg
-10 shoulder to ovhd 15/25kg
-20 ring rows
-30 back squats 15/25kg
-10 shoulder to ovhd 15/25kg
-20 ring rows
-30 back squats 15/25kg

rxd version
for time:
-10 shoulder to ovhd 25/40kg
-20 pull ups
-30 ovhd squats 25/40kg
-10 shoulder to ovhd 25/40kg
-20 pull ups
-30 front squats 25/40kg
-10 shoulder to ovhd 25/40kg
-20 pull ups
-30 back squats 25/40kg

basic strength & technique
modul II – presses

Donnerstag

10/12/2015

wod
strength
-3×10 straight leg deadlifts
-3×12 behind the neck push press

assistance:
-3×15 curl to press
-3×60“ hip extension hold
-2×10 explosive russian swings

basic strength & technique
modul III – basic lifts

endurance
30′ constant work:
-kb c&j
-rope skipping
-row
-air dyne
focus on kb c&j

Freitag

11/12/2015

wod
14′ amrap:
-5 deadlifts 35/60kg
-4 power cleans 35/60kg
-3 squat cleans 35/60kg
-2 jerks 35/60kg
-1 front squat 35/60kg

Samstag

12/12/2015

wod
for time:
-1000m row/ski erg
then 3 rounds of:
-42 kb swings
-24 push ups

basic strength & technique
modul IV- gymnastics

Sonntag

13/12/2015

rest day