Workouts | KW20 2016 | Innere Stadt


Montag

16/05/2016

wod
strength:
-50 dips or push ups
-50 renegade rows (no push up)
Choose a weight you can perform 25 reps with.
Upon completion take a 15 second rest.
Then continue to failure
– then another 15 seond rest. And so on..

metcon:
10′ emom:
even: – 8 kb alternating floor press
odd: – 8 kb alternating bent over rows

Dienstag

17/05/2016

cct 17/05/16
in teams of 2
– 5′ amrap each part
part 1 – back squats 20/40kg // 40/60kg
(only one allowed to work)
5′ rest
part 2 – front squats 15/30kg // 30/50kg
(only one allowed to work)
3′ rest
part 3 – air squats
(both allowed to work)
score = reps

basic strength & technique
modul II – press

Mittwoch

18/05/2016

wod
skillwork:
split jerk

metcon:
16′ e2mom:
1st: 5 strict press
2nd: 8 push press
3rd: 10 push jerk
4th: 10 split jerk
5th: 5 strict press
6th: 8 push press
7th: 10 push jerk
8th: 10 split jerk

basic strength & technique
modul III – basic lifts

Donnerstag

19/05/2016

wod
strength:
-50 back squats
Choose a weight you can perform 25 reps with.
Upon completion take a 15 second rest.
Then continue to failure
– then another 15 seond rest. And so on..
-finish with -100 hollow rocks

metcon:
5 rounds for time:
-30 staircase jumps
-10 pull ups

basic strength & technique
modul IV – gymnastics

endurance
partner wod:
45′ amrap:
one is holding a position,
while the other one is finishing a round:
-15 burpees
-15 ground to overhead
-40 mountain climbers

holding positions:
-1st round: plank
-2nd round: wallsit
-3rd round: hollow position

everytime you have to give up the position:
5 burpee tuck jumps for both, then continue

Freitag

20/05/2016

wod
for reps:
5′ amrap each:
-kb one arm swings
2′ rest
-kb jerks
2′ rest
-kb snatches
2′ rest
-kb c&j

Samstag

21/05/2016

wod
outdoor workout

basic strength & technique
modul V – kettlebells

Sonntag

22/05/2016

wod
strength:
-50 sumo deadlifts
Choose a weight you can perform 25 reps with.
Upon completion take a 15 second rest.
Then continue to failure
– then another 15 seond rest. And so on..

-finish with -100 toes to bar

metcon:
for time:
-30 burpee muscle ups