Workouts | KW14 2016 | Innere Stadt

Montag

04/04/2016

wod
16×20“/10“ each part:
part 1
– push presses 15/20kg
– front squats 15/20kg
3′ rest
part 4
– ring rows
– ring support
3′ rest
part 3
– russian twists
– hollow position
change exercise after every interval

endurance
buy in – 4 rounds around the park
then 30′ amrap:
-5 pull ups
-10 push ups
– 15 squats
– 20 jumping jacks

basic strength & technique
modul V – kettlebells

Dienstag

05/04/2016

wod
strength
3-2-1
-weighted pull ups
-weighted dips

assistance:
3×10 chin ups
3×20 band pull aparts
3×10 banded push ups

basic strength & technique
modul I – squats

Mittwoch

06/04/2016

wod
skillwork
bear complex
(power clean/front squat/push press/back squat/behind the neck push press)

metcon
12′ emom:
odd – 1x complex rest of time toes 2 bar
even – 1x complex rest of time lateral bar burpees
score = reps

basic strength & technique
modul II – presses

Donnerstag

07/04/2016

wod
3′ amrap:
-kb clean & jerk
1′ rest
3′ amrap:
-kb snatches
1′ rest
2′ amrap:
-kb clean & jerk
1′ rest
2′ amrap:
-kb snatches
1′ rest
1′ amrap:
-kb clean & jerk
1′ rest
1′ amrap:
-kb snatches

basic strength & technique
modul III – basic lifts

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-100 hollow rocks
-100 jumping jacks
-50 push ups
-100 superman
-50 burpees

Freitag

08/04/2016

wod
strenght
3-2-1
-back squats
-deadlifts

metcon
8′ amrap:
-45 staircase jumps
-15 hollow rocks
-5 handstand kicks

Samstag

09/04/2016

wod
for time:
-1 round arround the block
-20 kb swings
-20 burpee pull ups
-20 kb crunches
-1 round arround the block
-15 kb swings
-15 burpee pull ups
-15 kb crunches
-1 round arround the block
-10 kb swings
-10 burpee pull ups
-10 kb crunches

basic strength & technique
modul IV – gymnastcis

Sonntag

10/04/2016

wod
strength
20′ to establish a heavy overhead squat

gymnastic circle
4 rounds for movement quality:
-30“ handstand hold/walk
-30“ l-sit
-30“ front lever progression
-30“ toes to bar hold