Workouts | KW27 2016 | Innere Stadt

Montag

04/07/2016

wod
skillwork
pistols

metcon
3′ amrap:
-pistols
then tabata:
-jumping pull ups
-kb swings
-b2b air squats
-hollow rocks

basic strength & technique
modul III – basic lifts

endurance
7 rounds of 1′ work per exercise:
-staircase jumps
-bicycle crunches
-goblet squats
-knees up
-burpees
1’rest

Dienstag

05/07/2016

cct 28/06/16
for reps:
3′ amrap:
-21 thrusters 15/30 // 20/40kg
-21 toes to bar
rest of the time -burpees
then 3′ amrap:
-15 thrusters
-15 toes to bar
rest of the time -burpees
then 3′ amrap:
-9 thrusters
-9 toes to bar
rest of the time -burpees
score= just the burpees

basic strength & technique
modul IV – gymnastic

Mittwoch

06/07/2016

wod
skillwork
jerk

metcon
12′ emom
-2 push jerk
-1 split jerk
rest of the time:
-plank

basic strength & technique
modul V – kettlebells

Donnerstag

07/07/2016

wod
skillwork
muscle ups

metcon
for time:
buy in
-15 muscle ups
then
10-1
-ring rows
-burpee box steps

basic strength & technique
modul I – squats

endurance
40′ amrap:
one is holding a position,
while the other one is finishing 1 round of:
-1o burpees
-20 wallball shots 6/9kg
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

08/07/2016

wod
for time:
4 rounds of:
-1 lap around the block
-49 reverse flys
-49 sit ups
-49 squats

Samstag

09/07/2016

wod
outdoor workout

basic strength & technique
modul II – press

Sonntag

10/07/2016

wod
skillwork
handstand hold/walk

assistance
4 rounds for movement quality:
-2 lenghts handstand walk
or 40′ handstand hold
-10 lenghts farmerswalk (bodyweight)