Workouts | KW22 2016 | Innere Stadt

Montag

30/05/2016

wod
strength:
-70 landmine rows
-70 db/kb push presses
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:
12′ amrap:
-4 handstand kicks
-8 burpee box jumps
-12 russian twists 15/25kg

basic strength & technique
modul III – basic lifts

endurance
6 rounds of×5′ with increasing pace:
1st: air squats
2nd: mountain climbers
3rd: burpees over the box steps
4th: kb clean & jerk
5th: sit ups
6th: staircase jumps
try to find a pace (reps per minute) that you can
handle easy in the first 2 minutes
– increase in minute 3&4
– all out minute 5!
3′ rest between the rounds

Dienstag

31/06/2016

cct 31/06/16
4 rounds of 4 minutes work
buy in:
-13 wall ball shots 4/6kg//6/9kg
-30 medball cleans
rest of the time amrap:
1st round: jumping lunges
2nd round: ring rows
3rd round: burpee tuck jumps
4th round: push ups
1′ rest between the rounds
score = reps – buy in

basic strength & technique
modul IV – gymnastics

Mittwoch

01/06/2016

wod
skillwork:
power clean

strength:
5′ to perform
1 heavy power clean

metcon:
7′ amrap:
-5 power cleans
-3 front squats
-5 strict pull ups
take 70% of the strength part

basic strength & technique
modul V – kettlebells

Donnerstag

02/06/2016

wod
strength:
-70  back squats
-70 straight leg 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..

metcon:
buy in:
– 2 laps around the block
tabata:
-bottom 2 bottom air squats
-jumping kb deadlifts
buy out:
– 2 laps around the block

basic strength & technique
modul I – squats

endurance
45′ amrap:
-20 front squats
-15 shoulder to overhead
-1 lap around the block

Freitag

03/06/2016

wod
death by:
-kb snatch
5′ rest then
death by:
-kb clean & jerk
for both: emom: 5 russian swings

Samstag

04/06/2016

wod
outdoor workout

basic strength & technique
modul II – press

Sonntag

05/06/2016

wod
strength:
-70 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 kb swings

metcon
12′ amrap:
-12 alternating pistols
-12 alternating db snatches