Workouts | KW05 2016 | Innere Stadt

„Be faithful in small things because it is in them that your strength lies!“ – Mother Teresa

Montag

01/02/2016

wod
skillwork
kb windmill

strength
work up to a heavy windmill triple on each side

metcon
12′ amrap:
-20 ground to overhead 10/20kg plate
-16 overhead lunges 10/20kg plate
-12 db curl to presses

finisher
-100 reverse db flies
-30 wall angels
split as desired

basic strength & technique
modul V – kettlebells

Dienstag

02/02/2016

cct 02/02/16
scaled version
for time:
buy in – 100 kettlebell swings 12/16kg
then 2 rounds
-50 air squats
-25 ring rows
buy out – 50 burpees

rxd version
for time:
buy in – 100 kettlebell swings 16/24kg
then 2 rounds
-50 air squats
-25 pull ups
buy out – 100 burpees

basic strength & technique
modul I – squats

endurance
7 rounds of 1′ work per exercise:
-kb russian swings 16/24kg
-mountain climbers
-goblet squats
-knee ups
-squat jumps
1’rest

Mittwoch

03/02/2016

wod
strength
total!
1rm back squat
1rm strict press
1rm deadlift
score = kg

basic strength & technique
modul II – presses

Donnerstag

04/02/2016

wod
10′ amrap:
-10 toes to bar
-10 dips/push ups
3′ rest
5′ amrap:
-10 sit ups
-20 russian twists
2′ rest
2 1/2′ amrap:
-kb russian swings

basic strength & technique
modul III – basic lifts

endurance
39 minutes aerobic work:
-row
-air dyne
-ski erg
-rope skipping
every 3rd minute raise the speed –
do as less changes between the exercises as possible

Freitag

05/02/2016

wod
buy in – 5′ rope skipping
-tabata kb sumo deadlift high pulls
-tabata hollow rocks
-tabata jumping pull ups
-tabata russian twists 5/10kg
buy out – 5′ jumping jacks

Samstag

06/02/2016

wod
5 rounds each exercise 1′ amrap:
-hang power cleans 30/40kg
-push ups
-strict knees to ellbows

basic strength & technique
modul IV – gymnastics

Sonntag

07/02/2016

rest day