Workouts | KW29 2016 | Innere Stadt

Montag

18/07/2016

wod
strength
3 x 70″ at each station:
-10-12 back squats @70%
-10-12 pull ups (strict alap)
-40″ hollow position
-rest

metcon
12′ amrap:
-10 kb ovhd lunges
-10 leg raises
-10 renegade rows

basic strength & technique
modul V – kettlebells

endurance
10′ amrap:
-10 russian swings
-10 goblet squats
-10 kb russian twists
then 3 rounds run
10′ amrap:
-10 box steps
-10 mountain climbers
-10 burpees
then 3 rounds run

Dienstag

19/07/2016

cct 19/07/16
scaled // rxd version
for time:
-2 laps arround the park
-50 air squats
-40 knees up // toes 2 bar
-30 kb squat snatches 8/16kg // 16/24kg
-20 burpee box step overs
-2 laps arround the park

basic strength & technique
modul I – squats

Mittwoch

20/07/2016

wod
teams of 2 – 12′ amrap:
-8 power cleans 30/40kg
-8 burpees
only one is allowed to work during the other has to hold 30/40kg overhead

basic strength & technique
modul II – presses

Donnerstag

21/07/2016

wod
strength
3 x 70″ at each station:
-10-12 strict press @70%
-10-12 ring rows
-40″ arch position
-rest

metcon
2 rounds for time:
-50 mountain climbers
-50 jumping jacks
-50 lunges

basic strength & technique
modul III – basic lifts

endurance
in teams of 2:
4 rounds:
1 lap around the block
both are running
-40 lunges
-30 leg raises
-20 jumping squats
-10 burpees
one is working while the other one is doing a wall sit

Freitag

22/07/2016

wod
teams of 2 – for time:
-100 push ups
-100 wall ball shots
-100 pull ups
-100 double unders
only one is allowed to work during the other has to farmers hold @bw

Samstag

23/07/2016

wod
outdoor workout

basic strength & technique
modul IV – gymnastics

Sonntag

24/07/2016

wod
strength
3 x 70″ at each station:
-10-12 sumo deadlifts @70%
-amrap hspu
-40″ power plank
-rest

assistance:
3×20 heavy kb russian swings
-3×20 cals row/bike/ski
-3xalap toes 2 bar hold