Workouts | KW08 2016 | Innere Stadt

„Heroism is endurance for one moment more.“ – George F. Kennan

Montag

22/02/2016

wod
strength
4 supersets of:
-10 bent over rows
-10 floor presses

metcon
in teams of 2 – each exercises 3′ amrap:
-jumping pull ups
-push press 15/20kg
-bent over rows 15/20kg
30“ rest after each station

basic strength & technique
modul III – basic lifts

endurance
5×7′ middle pace:
-row
-air dyne
-ski erg
-rope skipping
-kb clean & jerk
2′ rest between the rounds – organize a circle (station1, 2, 3…), rotate after every round

Dienstag

23/02/2016

cct 23/02/16
in a 12’ timecap collect as many points as possible:
buy in – 30 burpees over the bar
then perform amrap of the following complex with a weight you choose:
-deadlift
-hang clean
-shoulder to overhead
1 complex = 3 reps
points = reps x weight

basic strength & technique
modul IV – gymnastics

Mittwoch

24/02/2016

wod
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 air squats
3′ rest between each round

basic strength & technique
modul V – kettlebells

Donnerstag

25/02/2016

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

assistance:
3×16 bulgarian split squats
3×20 one leg deadlifts
3xamrap toes to bar

basic strength & technique
modul I – squats

endurance
6×5′ increasing pace:
-air squats
-ground to ovhd with plate
-burpees over the box steps
-kb clean & jerk
-sit ups
-stair case jumps
try to find a pace (reps per minute) that you can handle easy in the first 2 minutes – increase in minute 3&4 – all out minute 5! 3′ rest between the rounds

Freitag

26/02/2016

wod
buy in – 4′ amrap bar muscle ups
then 12′ amrap:
-10 pistols
-15 burpees
-20 kb swings

Samstag

27/02/2016

wod
3 rounds amrap:
0:00-2:00: 200m row/ski erg then double unders
2:00-3:00: db/kb push jerks
3:00-4:00: pull ups
4:00-5:00: db/kb hang cleans
5′ rest between the rounds

basic strength & technique
modul II – presses

Sonntag

28/02/2016

rest day