Workouts | KW02 2016 | Innere Stadt

„Winning isn’t everything, but wanting to win is.“ – Vince Lombardi

Montag

11/01/2016

wod
strength
12-8-6-4-12 behind the neck push press (broad grip)

assistance:
2×20 band pull aparts (lying on the floor)
2×30 reverse flies
do the assistance during the press sets

metcon
2 rounds each exercise 1′ amrap:
-push ups
-toes to bar/leg raisese
-pull ups

basic strength & technique
modul II – presses

Dienstag

12/01/2016

wod
5′ amrap:
-burpees over the box steps
5′ rest
4′ amrap:
-10m shuttle run
4′ rest
3′ amrap:
-kb ground to ovhd (alternating)
3′ rest
2′ amrap:
-ring rows
2’rest
-1′ handstand hold
it doesn’t matter which order you do the stations

basic strength & technique
modul III – basic lifts

endurance
do each station 3×3 minutes:
-shuttle run 10m
-ski erg
-row
-goblet squats 8/12kg

Mittwoch

13/01/2016

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

metcon
for time:
-100 thrusters
emom 4 over the bar burpees – 10′ time cap

basic strength & technique
modul IV – gymnastics

Donnerstag

14/01/2016

wod
metcon 1
teams of 2 – 10′ amrap:
-20 box steps
-10 burpees
partners work alternating in both exercises

metcon 2
5×6 lengths banded sprints

finisher
ab destruction – 10 minutes amrap:
-l-sit as long as possible
-leg raises
-hollow rocks
-sit ups

basic strength & technique
modul V – kettlebells

endurance
7 rounds – 1 endruance exercise –> after that 1 strength exercise:
endurance
-100 cz jumping jacks
-70 double unser/210 singles
-60 jumping pull ups
-50 lunges
-40 burpees

strength
-3 (jumping) pull ups
-5 hspus
-10 pull ups
-12 strict toes to bar
-15 ring dips

Freitag

15/01/2016

wod
20′ amrap:
-3 wall balls
-15“ mountain climbers
-3 lengths kb farmers walk
-6 wall balls
-30“ mountain climbers
-3 lengths kb farmers walk
-9 wall balls
-45“ mountain climbers
-3 lengths kb farmers walk

Samstag

16/01/2016

wod
40′ time cap:
-10×10 deadlifts with individual weight
-5×25 cals row/cycle air dyne (this is for anaerobic capacity!!! – all 5 series 100%)

basic strength & technique
modul I – squats

Sonntag

17/01/2016

rest day