Workouts | KW51 2015 | Innere Stadt

„Strength does not come from physical capacity. It comes from an indomitable will.“ – Mahatma Gandhi

Montag

14/12/2015

wod
10 rounds of:
-4 lengths lunge steps
-10 burpees
-15 squat jumps
2 minutes rest after each round – this is a sprint!!! –> work super fast

basic strength & technique
modul II – presses

Dienstag

15/12/2015

cct 15/12/15
scaled version
14′ amrap:
-60 burpees
then amrap:
-10 jumping pull ups
-15 kettlebell swings 8/16kg
-20 ground to ovhd 8/16kg
score=reps

rxd version
14′ amrap:
-100 burpees
then amrap:
-10 pull ups
-15 kettlebell swings 16/24kg
-20 ground to ovhd 16/24kg
score=reps

basic strength & technique
modul III – basic lifts

endurance
2 rounds 3′ each station:
-row
-air dyne
-ski erg
-rope skipping
-box jumps (small box)

Mittwoch

16/12/2015

wod
strength
5×5 back squats
5×5  presses

metcon
-tabata air squats
-tabata kb deadlifts
-tabata air squats
do the metcon on your own

basic strength & technique
modul IV – gymnastics

Donnerstag

17/12/2015

wod
skillwork
pistols

metcon
20′ amrap:
-16 alternating pistols
-16 ground to overhead 20/25kg
-16 weighted step ups 2×24/32kg
-16 burpees

basic strength & technique
modul V – kettlebells

endurance
3 rounds alternating
2′ endurance work/1’strength work:
-burpee tuck jumps
-push ups
-double unders
-kb russian swings
-staircase jumps
-overhead lunges
-3′ rest after each completed round

Freitag

18/12/2015

wod
strength
5×3 deadlifts
5×5 weighted pull up

metcon
-tabata kb deadlifts
-tabata air squats
-tabata kb deadlifts
do the metcon on your own

Samstag

19/12/2015

wod
15-12-9-6-3 for time of:
-floor presses 40/60kg
-push ups
-pus press 25/40kg
-pull ups

basic strength & technique
modul I – squats

Sonntag

20/12/2015

rest day