Workouts | KW05 2015 | Innere Stadt

Montag

26/01/2015

wod
3 rounds of 1′ work each exercise:
-box steps
-push press 30/40kg
-burpees
-sumo deadlift high pull 30/40kg
-push ups
1′ rest between the rounds

basic strength & technique
modul V – kettlebells

Dienstags

27/01/2015

wod
strength
5×5 overhead squats

assistance:
4×10 renegade rows
4×30“ hollow/30“ superman
4×5 goblet (pause-10“) squats

finisher
100 band pull aparts

basic strength & technique
modul I – squat

Mittwoch

28/01/2015

wod
“lumberjack”
20′ amrap:
-3 deadlifts 60/80kg
-3 burpees over the bar
-3 box steps
-6 deadlifts
-6 burpees over the bar
-6 box steps
-9 deadlifts
-9 burpees over the bar
-9 box steps
…

Donnerstag

29/01/2015

wod
strength
4×10 floorpress

metcon
8´amrap
-5 thrusters 30/50kg
-10 pendlay rows 30/50kg
-15 crunches

basic strength & technique
modul II – press

Freitag

30/01/2015

 wod
skillwork
handstand

metcon
21-15-9
-power cleans 40/60kg
-hspu

basic strength & technique
modul III – basic lifts

Samstag

31/01/2015

wod
kettlebell 400 tests!

Sonntag

01/02/2015

homework
10′ run (warm up)
10×10“ sprint (50“ rest)
20′ run (relax pace)