Workouts | KW43 2016 | Innere Stadt

“Age is no barrier. It’s a limitation you put on your mind.“ – Jackie Joyner-Kersee

Montag

24/10/2016

wod
strength
4 sets of:
-10 russian leg curls
-10 weighted step ups

metcon
static tabata:
-power plank
-wall sit
-hollow rock
-glute bridge

basic strength & technique
modul III – basic lifts

endurance
30′ emom:
-3 burpees
-4 push ups
-20 mountain climbers
if you can’t finish a round then you get
1 penalty point which is 5 burpee tuck
jumps at the end

Dienstag

25/10/2016

cct 25/10/16
scaled // rxd version
25′ amrap:
-25 kb one arm thrusters 8/12//12/16kg
-25 burpees
-25 kb sumo deadlift high pulls 16/24//24/32kg

basic strength & technique

modul IV – gymnastics

endurance
40′ amrap:
-10 high jump burpees
-20 jumping squats
-20 push ups
-20 staircase jumps
-20 cz jumping jacks

Mittwoch

26/10/2016

wod
skill- work
-hang power snatch

metcon
12′ emom:
-2 hang power snatches
-2 overhead squats

 basic strength & technique
modul V – kettlebells

Donnerstag

27/10/2016

wod
strength
4 sets of:
-10 ring dips
-10 ring rows

assistance
4 rounds of:
-30“ ring support hold
-12 maltese push ups
-10 banded good mornings
-20 jackknifes

basic strength & technique
modul I – squats

endurance
40′ amrap:
-10 high jump burpees
-20 jumping squats
-20 push ups
-20 staircase jumps
-20 cz jumping jacks

Freitag

28/10/2016

wod
metcon
for time:
21-15-9
-pistols
-kb snatches 24/32kg
then
-100 russian twists 5/10kg
then
21-15-9
-goblet squats 24/32kg
-kb clean & jerk 24/32kg
then
-100 hollow rocks

Samstag

29/10/2016

wod
metcon
5 rounds for time:
-9 handstand push ups
-21 kb russian swings 24/32kg
-50 double unders

basic strength & technique
modul II – presses

Sonntag

30/10/2016

wod
strength
4 sets of:
-10/10 bulgarian split squats
-15 weighted ghd sit ups

metcon
13′ amrap:
3-6-9-12…
-toes to bar
-burpees over the box

endurance
30′ emom:
-3 burpees
-4 push ups
-20 mountain climbers
if you can’t finish a round then you get
1 penalty point which is 5 burpee tuck
jumps at the end