Workouts | KW09 2016 | Innere Stadt

„Was mich nicht umbringt, macht mich stärker.“ – Friedrich Nietzsche

Montag

29/02/2016

wod
team workout – 16′ amrap:
-8 power cleans
-8 floor presses
A is allowed to work as long B is doing front plank/side plank – change after every round

basic strength & technique
modul IV – gymnastics

endurance
2×4′ each exercise:
-air squats
-plate to ovhd
-kb cleans
-lunge steps
increasing rpm: 14-16-18-20
2′ rest between the exercises

Dienstag

01/03/2016

cct 01/03/16
modified 16.1
scaled version
20′ amrap:
-5 plate lunge steps 15/25kg
-8 burpees over the bar
-5 plate lunge steps 15/25kg
-8 jumping pull ups

rxd version
20′ amrap:
-5 overhead lunges 25/40kg
-8 burpees over the bar
-5 overhead lunges 25/40kg
-8 c2b pull ups

basic strength & technique
modul V – kettlebells

Mittwoch

02/03/2016

wod
25′ emom:
1st minute – 5 hang squat cleans
2nd minute – 10 push ups
3rd minute – 5 db push press
4th – 10 toes to bar
5th – 5 wall walks

basic strength & technique
modul I – squats

Donnerstag

03/03/2016

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

assistance:
-8×20“/10“ dip support
-3×3 negative pull ups
-3×20 arm extensions

basic strength & technique
modul II – presses

endurance
8 rounds of 5′ work, 1′ rest:
1st‘: mountain climbers
2nd‘: sumo deadlift high pulls 25/30kg
3rd‘: staircase jumps
4th‘: push press 25/30kg
5th‘: burpees
complete every minute as much reps as possible

Freitag

04/03/2016

wod
for time – 10-1:
-kb american swings
-ground to overhead
-burpee pull ups

Samstag

05/03/2016

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

metcon
teams of 3 – 12′ cycle:
A is doing amrap back squats 40/60kg
B is doing air dyne/ski erg/rower
C is resting
rotate after every minute

basic strength & technique
modul III – basic lifts

Sonntag

06/03/2016

rest day