Workouts | KW23 2016 | Innere Stadt

Montag

06/06/2016

wod
teams of 3 – for time:
-200 toes to bar
the other team-members hold two bars ovhd
-200 shoulder to ovhd 30/50kg
the other team-members hang at the pull up rack

basic strength & technique
modul IV – gymnastic

endurance
45′ amrap:
-50 goblet squats
-20 burpees
-100 staircase jumps
-30 burpees
-200 jumping jacks
-40 burpees
-1 lap around the block

Dienstag

07/06/2016

cct 07/06/16
3 rounds for time:
-1 lap around the park
-30 pull ups

basic strength & technique
modul V – kettlebells

Mittwoch

08/06/2016

wod
skillwork:
clean/hang clean/midhang clean/tall clean

metcon:
4 rounds of:
1st minute – clean complex
2nd minute – 20 wallballs
3rd minute – 15 floor presses (clean weight)
then 3′ endurance
(burpees, jumping jacks,
staircase jumps, rope skipping)
clean complex =
-1 clean
-1 hang clean
-1 midhang clean
-1 tall clean

basic strength & technique
modul I – squats

Donnerstag

09/06/2016

wod
skillwork:
workout-skills

gymnastic cycle: 
– 3 rounds for movement quality:
-handstand hold/walk
-pistols
-frontlever at the bar
-iron cross
take at least 90“ seconds at each exercise per round

basic strength & technique
modul II – press

endurance
in teams of 2:
4 rounds:
1 lap around the block
both are running
-40 kb russian swings
-30 sit ups
-20 air squats
-10 burpees
one is working while the other one is holding the plank

Freitag

10/06/2016

wod
40′ time cap:
-10×10 sumo deadlifts with individual weight
-5x intensiv work
intensiv work:
-25cals row/air dyne
-6 lengths resistance band sprints
-25 burpees
(this is for anaerobic capacity!!!-all 5 series 100%)

Samstag

11/06/2016

wod
outdoor workout

basic strength & technique
modul III – basic lifts

Sonntag

12/06/2016

wod
for time:
21-15-9
-pistols
-kb swings 24/32kg
then
-100 double unders (100 staircase jumps)
then
21-15-9
-goblet squats 24/32kg
-kb russian swings 24/32kg