Workouts | KW10 2016 | Innere Stadt

„Es ist unglaublich, wie viel Kraft die Seele dem Körper zu leihen vermag.“ – Willhelm von Humboldt

Montag

07/03/2016

wod
skillwork
kipping movements – pull ups

metcon
5 rounds for time:
-10 pull ups
-20 kb swings
-30 sit ups

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
-30 jumping jacks
-10 toes to bar
-10 burpee pull ups
-30 mountain climbers
1′ rest

Dienstag

08/03/2016

wod
skillwork
3 position power clean

metcon
16′ e2mom:
-2×3 position power cleans
-15 facing the bar burpees

basic strength & technique
modul I – squats

Mittwoch

09/03/2016

wod
skillwork
overhead squats

metcon
15′ amrap:
-10 overhead squats
-10 superman circles
-10 evil wheels

basic strength & technique
modul II – presses

Donnerstag

10/03/2016

wod
strength
14′ emom:
odd – 5 deadlifts
even – 6 kettlebell strict presses (2 kbs)

metcon
for time:
-100 kb russian swings
emom 8 push ups

basic strength & technique
modul III – basic lifts

endurance
2×5′ each exercise:
-air squats
-plate to ovhd
-kb cleans
-lunge steps
increasing rpm: 12-14-16-18-20
1′ rest between the exercises

Freitag

11/03/2016

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

Samstag

12/03/2016

wod
strength
14′ emom:
odd – 5 back squats
even – 6 renegade rows

metcon
120“ work/60“ rest:
-40 air squats
-amrap burpees
you are done when you finish 60 burpees overall

basic strength & technique
modul IV – gymnastics

Sonntag

13/03/2016

rest day