Workouts | KW26 2016 | Innere Stadt

Montag

27/06/2016

wod
strength
6-4-2-4-6:
-hip thrusts
-30 russian twists between every set
90“ rest

metcon
6 rounds for time:
-10 ovhd lunges 20/40kg
-10 hand release push ups

basic strength & technique
modul II – press

endurance
40′ emom:
-5 burpees
-8 kb one arm thrusters
-10 russian twists

Dienstag

28/06/2016

cct 28/06/16
in teams of 3
3 rounds for time:
-40 pull ups
-40 deadlifts 50/80 // 70/100kg
-40 wall ball shots 4/6 // 6/9kg
-40 box jumps

basic strength & technique
modul III – basic lifts

Mittwoch

29/06/2016

wod
skillwork
squat clean

strenght
20′ to work up to a heavy clean
then
-5×3 cleans with 80% of 1RM

basic strength & technique
modul IV – gymnastic

Donnerstag

30/06/2016

wod
strength
6-4-2-4-6:
-overhead squats
-10 evil wheels between every set
90“ rest

metcon
for time:
-200 hollow rocks
every rest:
– 20 russian twists

basic strength & technique
modul V – kettlebells

endurance
in teams of 3
2 rounds of:
-A is completing 30 cals airdyne
–>B&C amrap air squats
(B&C also have to airdyne 30 cals)
-A is completing 30 cals skiergo
–>B&C amrap kb american swings 12/16kg
(B&C also have to skiergo 30 cals)
-A is completing 30 cals row
–>B&C amrap lunges
(B&C also have to airdyne 30 cals)

Freitag

01/07/2016

wod
endurance day!
3 rounds of:
-2′ staircase jumps
-1′ kb cleans
-2′ burpees
-1′ kb goblet squats
-2′ mountain climbers
-1′ kb push press
3′ rest after each round

Samstag

02/07/2016

wod
outdoor workout

basic strength & technique
modul I – squats

Sonntag

03/07/2016

wod
strength:
6-4-2-4-6:
-shoulder press
-10 renegade rows between every set
90“ rest

assistance
4 rounds for speed:
-8 burpee pull ups
-8 burpee tuck jumps
-8 high jump burpees
30“ rest between every set