Workouts | KW01 2016 | Innere Stadt

„The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals.“ – Melody Beattie

Montag

04/01/2016

wod
welcome 2016 – 33:30 amrap:
-1 strict handstand push up
-2 pull ups
-3 jumping squats
-4 kb russian swings 24/32kg
-5 burpees
-6 toes to bar
-7 sit ups
-8 lunges
-9 push ups
-10 air squats
-11 kb ground to overhead 24/32kg
-12 burpee pull ups

basic strength & technique
modul I – squats

Dienstag

05/01/2016

wod
strength
12-8-6-4-12 back squats

assistance:
-3×20 kb one leg deadlifts
-3×8 dynamic box jumps (high landing) / high jumps
-3×20 reverse flies

basic strength & technique
modul II – presses

endurance
30′ cycle:
-3′ row
-3′ air dyne
-3′ rope skipping
-3′ kb c&j
-3′ stair case jumps
-3′ kb snatch
-3′ russian twists (no weight)
-3′ back extensions
-3′ lunges
-3′ wall run

Mittwoch

06/01/2016

wod
for time:
-1000m row/ski
then complete 3 rounds of
-6 jumping muscle ups
-18 db/kb ground to ovhd
you start in groups of 4 in 5 minute gaps

basic strength & technique
modul III – basic lifts

Donnerstag

07/01/2016

wod
strength
12-8-6-4-12 strict presses
after each round pull ups (strict then kip; between 10-20 reps)

metcon
2 rounds for time:
-40 wall ball shots (push press no squat movement)
-100 mountain climbers
every time you make rest during the wallballs –> 5 burpees

basic strength & technique
modul IV – gymnastics

endurance
3×3′ work/30“ rest each ecercise:
-one arm american swings
-burpee (jumping) pull ups
-air squats

Freitag

08/01/2016

wod
partner workout for time – complete in teams of 2:
-25 lengths kb ovhd walk
-100 cals (row/bike/ski)
-10 lengths partner carry
-100 over the partner burpees
-25 lengths kb farmers walk
only one is allowed to work

Samstag

09/01/2016

wod
skillwork/mobility
hamstrings –> starting pos. deadlift/clean

metcon
12′ emom:
-3 deadlifts
-1 power clean
-2 hang squat cleans

basic strength & technique
modul V – kettlebells

Sonntag

10/01/2016

rest day