Workouts | KW46 2016 | Innere Stadt

“It isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe.“

– Muhammad Ali

Montag

14/11/2016

wod
strength
30-25-20-15-10-5
-front squats

metcon
5 rounds for time:
-50 double unders
-7 handstand push ups

basic strength & technique
modul I – squats

endurance
6 rounds of 40′′ on/20′′  off:
-squats
-rope skipping
-burpees
-mountain climbers
-high knees
1′ rest

Dienstag

15/11/2016

cct 15/11/16
scaled // rxd version
teams of 2
i go you go – for max reps
5′ amrap
-3 burpees//burpee pull ups
then 4′ amrap
-10 kb russian swings 8/16//24/32kg
then 3′ amrap
-10 box push ups// push ups
then 2′ amrap
-5 ring rows//pull ups

basic strength & technique
modul II – presses

endurance
40′ amrap:
-15 wallball shots
-15 ground to ovhd
-10 burpee tuck jumps
-20 leg raises
-50 staircase jumps

Mittwoch

16/11/2016

wod
skillwork
mid hang power snatch

metcon
6 rounds of:
-6 mid hang power snatches
-12 toes to bar
1′ rest

 basic strength & technique
modul III – basic lifts

endurance
6 rounds of 40′′ on/20′′  off:
-squats
-rope skipping
-burpees
-mountain climbers
-high knees
1′ rest

Donnerstag

17/11/2016

wod
strength
30-25-20-15-10-5
-bent over rows

metcon
15′ amrap:
-5 renegade rows
-10 kb ovhd lunges
-20 russian twists

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-15 wallball shots
-15 ground to ovhd
-10 burpee tuck jumps
-20 leg raises
-50 staircase jumps

Freitag

18/11/2016

wod
metcon
25′ amrap:
3-6-9…-21-24-21…
-wallball shots
-kb russian swings
if you cant do the reps unbroken you have to start it again

Samstag

19/11/2016

wod
metcon
for time:
70-50-30-20-10
-double unders
-sit ups
after each set 2 rounds of
-5 pull ups
-10 push ups
-15 lateral jumps

basic strength & technique
modul V – kettlebells

Sonntag

20/11/2016

wod
strength
30-25-20-15-10-5
-snatch grip deadlift

metcon
14′ emom:
-5 toes to bar
-10 goblet squats
add 2 goblet squats every round

endurance
6 rounds of 40′′ on/20′′  off:
-squats
-rope skipping
-burpees
-mountain climbers
-high knees
1′ rest