Workouts | KW16 2016 | Innere Stadt

Montag

18/04/2016

wod
strength
12x 40″on/20″off @50% 1rm:
odd – back squats
even- russian twists

metcon
tabata:
-bottom2bottom air squats
-push press 20/30kg
-ground2ovhd

endurance
teams of 2 – 45′ amrap:
one is finishing 1 lap around the block,
while the other is completing amrap of:
-10 wallball shots 6/9kg
-15 burpees
-30 air squats

basic strength & technique
modul II – presses

Dienstag

19/04/2016

cct 19/04/16
scaled/rxd version
5 rounds of 2 minutes:
buy in – 13 burpees
rest of the time amrap
-air squats
-push ups
-sit ups
-kb american swings 12/16kg //16/24kg
-burpees
1′ rest between the rounds
score = reps – buy in

basic strength & technique
modul III – basic lifts

Mittwoch

20/04/2016

wod
strength
12x 40″on/20″off @50% 1rm:
odd – deadlifts
even- hollow pos.

metcon
5 rounds for time:
-15 kb russian swings
-10 toes to bar
-5 strict pull ups

basic strength & technique
modul IV – gymnastics

Donnerstag

21/04/2016

wod
skillwork
clean

metcon
13′ emom:
-2 hang cleans
-5 front squats
-5 burpees

basic strength & technique
modul V – kettlebells

endurance
7 rounds for time:
-15 front squats 25/30kg
-15 shoulder to overhead 25/30kg
-1 lap around the block
everytime the barbell touches the
ground inbetween the sets,
you have to do 10 burpees

Freitag

22/04/2016

wod
strength
12x 40″on/20″off @50%1rm
odd – shoulder press
even- ring rows

assistance:
-3×8 plyo push ups
-3×4 lengths resistance band sprints
-3×8 broad jumps

Samstag

23/04/2016

wod
20′ amrap:
-8 strict pull ups
-16 db snatches
-1 lap around the block

basic strength & technique
modul I – squats

Sonntag

24/04/2016

wod
let’s play a game
try to get 400 points:
1 point
-push up
-knees up
-squat
2 points
-leg raise
-ring dip
-pistol
3 points
-toes to bar
-chest to bar pull up
-skin the cat
4 points
-handstand push up
-muscle up