Workouts | KW11 2016 | Innere Stadt

“Do not pray for easy lives. Pray to be stronger men.” – John F. Kennedy

Montag

14/03/2016

wod
strength
14′ emom:
odd – 5 front squats
even – 5 srict (weighted) pull ups

metcon
15-9-3 for time:
-burpee pull ups
-kb clean + front squat

basic strength & technique
modul I – squats

endurance
40′ emom:
-5 ring rows
-4 thursters
-3 burpees
if you cant finish a round, rest the following minute

Dienstag

15/03/2016

wod
metcon 1
teams of 2 – 10′ amrap:
-20 box steps
-10 burpees
partners work alternating in both exercises

metcon 2
10′ amrap:
-20 db weighted lunge steps
-10 push ups

finisher
5×4 lengths resistanceband sprint

basic strength & technique
modul II – presses

Mittwoch

16/03/2016

wod
24′ emom:
1st minute – 1 complex (clean/push press/behind the neck push press/3 overhead squats)
2nd minute – 10 pendlay rows
3rd minute – 5 handstand push ups
4th minute – 15 over the bar jumps
5th  minute -rest

basic strength & technique
modul III – basic lifts

Donnerstag

17/03/2016

wod
strength
14′ emom:
odd – 5 power cleans
even – 6 resistance band push ups

assistance:
-3×45“ ski ergo
-3×10 hip thrusts
-3xamrap toes to bar

basic strength & technique
modul IV – gymnastics

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

Freitag

18/03/2016

wod
tabata:
-db curl to press
-mountain climbers
-leg raises
-jumping air squats

Don’t forget: Beats – Drinks & Disco Pump VOL. IV (Doors open 17:00 // Open Gym)

Samstag

19/03/2016

wod
partner workout – teams of 3
7′ amrap:
-12 cals row
-kb ovhd hold
-rest
1′ transition time
7′ amrap:
-12 cals ski erg
-front plank
-rest
1′ transition time:
7′ amrap:
-12 burpees
-side plank
-rest

basic strength & technique
modul V – kettlebells

Sonntag

20/03/2016

rest day