Workouts | KW34 2016 | Innere Stadt

“I know what I can do so it doesn’t bother me what other people think or their opinion on the situation.” – Usain Bolt

Montag

22/08/2016

wod
strength
6 rounds of:
-8 explosive jumping lunges
-10 exlposive barbell twists

metcon
21-15-9
-toes to bar
-kb russian swings 24/32kg

basic strength & technique
modul IV – gymnastics

endurance
8′ amrap:
-8 wallballs
-8 burpees
-8 weighted sit ups
then 2 rounds run
8′ amrap:
-8 box steps
-8 burpees
-8 weighted leg raises
then 2 rounds run
8′ amrap:
-8 kb swings
-8 burpees
-8 jacknifes

Dienstag

23/08/2016

cct 23/08/16
scaled // rxd version
austrian championsday 16.1
10-1 for time:
-ring rows//chest to bar pull ups
-shoulder to overhead 25/40kg //40/60kg

basic strength & technique

modul V – kettlebells

Mittwoch

24/08/2016

wod
8′ emom:
even- 3 clean pulls
odd- 8 burpees
2′ rest
then 8′ emom:
even- 3 cleans
odd- 8 burpees

basic strength & technique
modul I – squats

Donnerstag

25/08/2016

wod
strength
6 rounds of:
-3 box squat jumps
-8 evil wheels

assistance
5 rounds for core stability:
-20“ hollow rocks
-20“ arch chops
-20“ jackknifes
1′ rest

basic strength & technique
modul II – presses

endurance
4 rounds of:
-1′ amrap staircase jumps
-2′ amrap bicycle crunshes
-3′ amrap burpees
-2′ amrap squats
-1′ amrap mountain climbers
1´rest 

Freitag

26/08/2016

wod
metcon
3 rounds for time:
-20 kb snatches
-20 kb swings
-20 kb russian twists
2′ rest

finisher
6′ amrap:
-kb one arm row

Samstag

27/08/2016

wod
outdoor workout

basic strength & technique
modul III – basic lifts

Sonntag

28/08/2016

wod
strength
6 rounds of:
-5 explosive wallball shots
-10 explosive side throws

assistance
3 rounds for movement quality:
-30 band pull aparts
-5 resistance band runs
-10/10 bulgarian split squats on instable surface