Workouts | KW15 2016 | Innere Stadt

Montag

11/04/2016

wod
strength
3 supersets:
-amrap push ups
-amrap reverse flys
3′ rest between the sets

assistance:
3x 20 each side one arm db rows
3x 20 floor presses
3x 20 bend over rows
3x 1′ ghd sit up hold

endurance
40′ amrap:
-kettlebell swings
-leg raises
-superman circles
-double unders
try to move continuous; durning the 40′ minutes run 5 rounds all in all around the block

basic strength & technique
modul I – squats

Dienstag

12/04/2016

wod
3 rounds for time:
-20 strict dips
-20 strict pull ups
-10 get ups

basic strength & technique
modul II – presses

Mittwoch

13/04/2016

wod
skillwork
clusters

metcon
4 rounds for time:
-10 clusters 40/60kg
-20 kb russian swings
-1 round around the block

basic strength & technique
modul III – basic lifts

Donnerstag

14/04/2016

wod
7′ amrap:
-20 kb snatches
-10 burpees
-20 jumping jacks
2′ rest
5′ amrap:
-10 kb snatches
-5 burpees
2′ rest
3′ amrap:
-kb snatches

finisher
3×4 lengths resistance band sprints

basic strength & technique
modul IV – gymnastics

endurance
6 rounds for constant work of:
-150“ kb clean & jerks
-150“ air dyne/ski ergo/rower/run/rope skipping
1′ rest between the rounds

Freitag

15/04/2016

wod
12′ amrap:
-15 barbell curls
-10 dips
-15 ring rows
-10 plyo push ups

Samstag

16/04/2016

wod
4 rounds for time:
-9 handstand push ups
-15 pull ups
-21 kb front squats 2×12/20kg

finisher
2x 30 resistance band side pulls
2x 15 resistance band crunches
2x 15 resistance band leg raises

basic strength & technique
modul V – kettlebells

Sonntag

17/04/2016

wod
strength
2 rounds:
-12 curl to press (excentric 6 seconds)
-12 goblet squats (excentric 6 seconds)

metcon
3 rounds 30“ on / 20“ off:
-hang clean & press 20/30kg
-toes to bar
-kb thrusters 2×8/12kg
-jumping pull ups