Workouts | KW12 2016 | Innere Stadt

Montag

21/03/2016

wod
strength
14′ emom:
odd – 12 weighted step ups
even – 6 inverted rows

metcon
10′ amrap:
-10 weighted lunge steps
-10 push ups
-10 sit ups

basic strength & technique
modul II – presses

endurance
40′ amrap:
-5 wall balls
-5 burpees
-20 jumping jacks
-20 sit ups
add 5 reps more wbs & sit ups every 5 minutes

Dienstag

22/03/2016

wod
1-10 for time:
-russian swings
-wallball shots
3′ rest
5′ amrap:
-kb c&j
3′ rest
10-1 for time:
-russian swings
-wallball shots

basic strength & technique
modul III – basic lifts

Mittwoch

23/03/2016

wod
skillwork
clean pull/hang clean

metcon
15′ amrap:
-1 hang clean pull
-2 hang cleans
-3 shoulder 2 ovhd
-4 evil wheels
-5 bent over rows

basic strength & technique
modul IV – gymnastics

Donnerstag

24/03/2016

wod
strength
14′ emom:
odd – 5 hip thrusts
even – 1 kb get ups

metcon
3 rounds 40“ work/20“ rest:
-handstand hold
-alternating kb one arm swings
-kb crunches

basic strength & technique
modul V – kettlebells

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

25/03/2016

wod
5 rounds for time:
-12 db snatches
-9 db floorpresses
-6 bar muscle ups

Samstag

26/03/2016

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 I – squats

Sonntag

27/03/2016

rest day