Workouts | KW31 2016 | Innere Stadt

„Ich will der allerbeste sein, wie keiner vor mir war.“ – Ash Ketchum

Montag

01/08/2016

wod
strength
3 x 70″ at each station:
-10-12 straight leg deadlifts @ 70%
-amrap curl 2 press
-40“ reverse flys
-rest

assistance
3×15 hyperextensions
3×20 windshield wipers
3×30 russian barbell twists

basic strength & technique
modul V – kettlebells

endurance
45′ amrap:
-1 lap around the block
-50 goblet squats
-20 burpees
-1 lap around the block
-45 goblet squats
-20 burpees
-1 lap around the block
-40 goblet squats
-20 burpees
-1 lap around the block

decrease 5 goblet squats every round

Dienstag

02/08/2016

cct 02/08/16
„Cindy“
scaled//rxd
20′ amrap:
-5 ring rows//pull ups
-10 push ups
-15 airsquats

basic strength & technique
modul I – squats

Mittwoch

03/08/2016

wod
strenght
3rm split jerk

metcon
e2mom:
-6 clean & jerk @80% of 3rm

basic strength & technique
modul II – press

Donnerstag

04/08/2016

wod
strength
3 x 70″ at each station:
-10-12 front squats @70%
-amrap jumping lunges
-50″ farmers hold
-rest

metcon
3 rounds for time:
-1 lap arround the block
-40 staircase jumps

basic strength & technique
modul III – basic lifts

endurance
4 rounds:
-3′ amrap cz jumping jacks
-3′ amrap mountain climbers
-2′ amrap jumping pull ups
-2′ amrap jumping squats
-1′  amrap burpees
-1´rest

Freitag

05/08/2016

wod
metcon
24′ emom:
1st: kb snatches
2nd: hollow circles
3rd: burpees
4th: toes to bar

Samstag

06/08/2016

Summer in the City
Stand up Paddling @ Kuchelau

Sonntag

07/08/2016

wod
strength
3 x 70″ at each station:
-10-12 landmine rows @ 70%
-amrap kb presses
-50″ hollow rocks
-rest

metcon
14′ amrap:
2-4-6-8-10…
-deadlifts 30/50kg
-frontsquats 30/50kg
-floorpress 30/50kg