Workouts | KW03 2016 | Innere Stadt

„Success is where preparation and opportunity meet!“ – Bobby Unser

Montag

18/01/2016

wod
2 rounds each exercise 1′ amrap:
-squats
-sit ups
-renegade rows (no push up)
-toes to bar/leg raises
-kb swings 24/16kg
-inverted burpees
-burpees
-goblet squats 16/24kg
2′ rest between the rounds

basic strength & technique
modul III – basic lifts

Dienstag

19/01/2016

wod
skillwork
handstand

metcon
3 rounds each exercise 30“:
-hollow to arch swing
-handstand variation
-l-sit parallattes
-chin over the bar hold
20“ rest between exercises and rounds

basic strength & technique
modul IV – gymnastics

endurance
teams of 3 or 4 – as many calories as possible in 40′:
-air dyne
-ski erg
-rower
during one is working on the calories the others doing:
-lunge steps
-jumping jacks
-russian twists
-rope skipping
NEVER REST!

Mittwoch

20/01/2016

wod
40′ time cap:
-10×10 bench press/push ups/floor press
-5×25 cals row/cycle air dyne (this is for anaerobic capacity!!!-all 5 series 100%)

basic strength & technique
modul V – kettlebells

Donnerstag

21/01/2016

wod
strength
6-4-4-4-6 overhead squats

metcon
-tabata bottom to bottom air squats
-tabata push presses
-jumping air squats
-tabata db hang power clean to press

basic strength & technique
modul I – squats

endurance
kb 400 test!

Freitag

22/01/2016

wod
metcon 1
6′ amrap:
-kb snatch l&r
2′ rest
6′ amrap:
-kb clean l&r

metcon 2
-5x 10 super fast burpees + 4 lengths banded sprints

Samstag

23/01/2016

wod
strength
8-6-4-4-8 hang power cleans to ovhd
after that
5×3 deadlifts

assistance
-3×20 ghd sit ups
-3×20 arm extensions
-3xamrap pull ups

basic strength & technique
modul II – presses

Sonntag

24/01/2016

rest day