Workouts | KW06 2016 | Innere Stadt

„I like strength. It depend on my own.“ – Shelby Lynne

Montag

08/02/2016

wod
team workout – 16′ amrap:
-8 hang power cleans
-8 over the bar burpees
A is allowed to work as long B is holding 2 kbs ovhd – change after every round

basic strength & technique
modul I – squats

endurance
2 rounds of:
-A is completing 30 cals airdyne–>B&C amrap air squats (B&C also have to airdyne 30 cals)
-A is completing 30 cals skiergo–>B&C amrap kb-russian swings 16/20kg (B&C also have to skiergo 30 cals)
-A is completing 30 cals row–>B&C amrap burpees (B&C also have to airdyne 30 cals)

Dienstag

09/02/2016

cct 09/02/16
scaled version
for time:
-100 thrusters for time 20/30kg
every time you drop the bar 4/6kg

rxd version
for time:
-100 thrusters for time 25/40kg
every time you drop the bar:
-6 wall balls 6/9kg

basic strength & technique
modul II – presses

Mittwoch

10/02/2016

wod
8′ amrap:
-15 kb russian swings
-10 toes to bar
then 3 rounds for time:
-16 kb ground to ovhd
-16 kb russian twists
then 8′ amrap:
-15 kb sumo deadlift high pulls
-10 sit ups

basic strength & technique
modul III – basic lifts

Donnerstag

11/02/2016

wod
strength
4 supersets of:
-12 pull ups
-12 dips

metcon
16′ emom:
odd – 5 burpees/rest of the time plank
even – 5 pull ups/rest of the time farmers hold

basic strength & technique
modul IV – gymnastics

endurance
40 minutes of constant work:
-air squat
-step up
-sit up
-lung step
-windmill
-superman circles
choose one weight (kb, dumbell, medball, slamball etc.) and do as many reps as possible from the exercises. always with the weight!

Freitag

12/02/2016

wod
5 rounds for time:
-4 bar muscle ups
-10 push ups
-1 hollow circle left
-1 hollow circle right

Samstag

13/02/2016

wod
strength
4 supersets:
-10 front squats
-10 deadlifts

assistance:
-3×15 kb squat cleans
-3×10/10 kb one leg deadlifts
-3x arnies 21 (prepared saturday night!)

basic strength & technique
modul V – kettlebells

Sonntag

14/02/2016

rest day