Workouts | KW19 2016 | Innere Stadt

Montag

09/05/2016

wod
therapy day

-shoulder
-thorocratic spine

assistance
14′ for movement quality:
-4 lightweight kb ovhd squats
-6 bottom up presses
-8 wall angels

basic strength & technique
modul V – kettlebells

endurance
45′ amrap:
buy in:
-3 laps around the block
then
-50 burpees
-100 kb swings 12/16kg
-100 kb one arm thrusters 12/16kg
then buy out:
-1 lap around the block

Dienstag

10/05/2016

cct 10/05/16
for time:
21-15-9-15-21:
-hang squat clean 15/30kg // 30/50kg
-burpees over the bar

basic strength & technique
modul I – squat

Mittwoch

11/05/2016

wod
tabata:
-push press
-burpees
-russian bb twists (lying)
-curl to press
-serrratus sit ups
-jumping pull ups
-back extensions
-jump & reach

basic strength & technique
modul II – press

Donnerstag

12/05/2016

wod
therapy day
-ankle
-hips

assistance
14′ for movement quality:
-4 lightweight kb ovhd squats
-6 pole squats (plate under the toes)
-8 sumo goblet squats

basic strength & technique
modul III – basic lifts

endurance
in teams of 2:
45′ amrap:
partner A:
-40 staircase jumps
-40 russian twists 5/10kg
-20 shuttle runs
partner B: wallball shots 6/9kg
score = wallball shots

Freitag

13/05/2016

wod
for time:
-100 kb american swings
emom 5 burpees
-50 kb clean & jerk
emom 10 one arm ovhd lunges
-100 kb russian swings
emom 5 toes to bar

Samstag

14/05/2016

wod
outdoor workout

basic strength & technique
modul IV – gymnastics

Sonntag

15/05/2016

wod
therapy day
-hamstrings
-lower back

assistance
14′ for movement quality:
-4 russian leg curls
-6 superman circles
-8 straight leg deadlifts