Workouts | KW07 2016 | Innere Stadt

„With the new day comes new strength and new thoughts.“ – Elleonora Roosevelt

Montag

15/02/2016

wod
for time:
buy in – 50 jumping pull ups
then 15′ amrap:
-16 kb snatches
-8 renegade rows (no push up)
-2 kb get ups
buy out – 50 jumping pull ups

basic strength & technique
modul II – presses

endurance
7 rounds of 1′ work per exercise:
-staircase jumps
-bicycle crunches
-goblet squats
-double unders
-burpees
1’rest

Dienstag

16/02/2016

cct 16/02/16
scaled version
for time:
21-18-15-12-9-6-3
-air squats
-push ups
emom: 3 burpees

rxd version
for time:
21-18-15-12-9-6-3
-kb front squats 2×8/16kg
-push ups
emom: 3 burpees

basic strength & technique
modul III – basic lifts

Mittwoch

17/02/2016

wod
strength
4 supersets of:
-12 ring rows
-10 strict presses

assistance:
-3×2 negative pull ups (partner pulls)
-3×12 db curl to press
-3×10 plyo push ups

basic strength & technique
modul IV – gymnastics

Donnerstag

18/02/2016

wod
scaled version
21′ emom:
1st‘: -8 hang to shoulder (db)
2nd‘: -10 leg raises
3rd‘: -13 burpees

intermediate version
21′ emom:
1st: -4 power clean + hang clean (bb) 35/50kg
2nd: -10 toes to bar
3rd: -13 over the bar burpees

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
one is holding a position,
while the other one is finishing 1 rounds of:
-1o burpees
-20 wallball shots 6/9kg

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

Freitag

19/02/2016

wod
strength
4 supersets of:
-12 back squats
-8 power cleans

metcon
3 rounds of 40“/20″ each exercise:
-staircase jumps
-kb swings
-kb good mornings

Samstag

20/02/2016

wod
for time:
-9 bar muscle ups
-21 db push jerks (75% of 1RM)
-7 bar muscle ups
-15 push jerks
-5 bar muscle ups
-9 push jerks

basic strength & technique
modul I – squat

Sonntag

21/02/2016

rest day