Workouts | KW04 2016 | Innere Stadt

„The world breaks everyone, and afterward, some are strong at broken places.“ – Ernest Hemingway

Montag

25/01/2016

wod
strength
5×3 sumo deadlifts

metcon
10′ cycle:
-30“ bend over rows 20/40kg
-30“ hollow position
-30“ kettlebell russian swings
-30“ leg raises
-30“ rest area

basic strength & technique
modul IV – gymnastics

Dienstag

26/01/2016

cct 26/12/16
scaled version
partner wod – in 8’ perform amrap of:
-10 shoulder to overhead 20/30kg
-10 front squats 20/30kg
then 2’ rest
in another 8’ perform amrap of:
-10 ground to overhead 20/30kg//30/50kg
-10 burpees over the bar

rxd version
partner wod – in 8’ perform amrap of:
-10 shoulder to overhead 30/50kg
-10 front squats 30/50kg
then 2’ rest
in another 8’ perform amrap of:
-10 ground to overhead 30/50kg
-10 burpees over the bar

basic strength & technique
modul V – kettlebells

endurance
partner wod – 45′ amrap:
one is holding a position,
while the other one is finishing a round:
-15 burpees
-30 staircase jumps
-30 russian twists 5/10kg

holding positions:
-1st round: plank
-2nd round: wallsit
-3rd round: hollow position

everytime you have to give up the position:
5 burpee tuck jumps for both, then continue

Mittwoch

27/01/2016

wod
skillwork
muscle/power/squat clean

metcon
15′ emom:
-3 muscle cleans
-2 power cleans
-1 squat clean
rest of the remaining minute toes to bar

basic strength & technique
modul I – squats

Donnerstag

28/01/2016

wod
skillwork
get up variations

metcon
10 rounds for time:
-15 pull ups
-2 heavy get ups

basic strength & technique
modul II – presses

endurance
7 each exercise 5′ amrap:
-15 burpees
-10 squat jumps
-30 double unders
-40 mountain climbers
1′ rest between the exercises

Freitag

29/01/2016

wod
strength
5-4-3-4-5
-back squats
-strict presses

assistance:
3×5 goblet pause squats (10“ seconds)
3x amrap push ups
3x 60″ ghd sit up hold

Samstag

30/01/2016

wod
part 1
-5×20 burpees as fast as you can
2′ rest between the rounds

part 2
work with a partner – for time:
-250kcal
change always after 25kcal

stabilize
-100“ l-sit
-180“ back extension hold
-240“ side plank
split as desired

basic strength & technique
modul III – basic lifts

Sonntag

31/01/2016

rest day