Workouts | KW48 2016 | Innere Stadt

“My best moment? I have a lot of good moments but the one I prefer is when I kicked the hooligan.“ – Eric Cantona

Montag

28/11/2016

wod
skillwork
double unders

metcon
14′ amrap:
4-8-12-16…
-toes to bar
-wallball shots 6/9kg
after every round
-30 double unders

basic strength & technique
modul III – basic lifts

endurance
teams of 2 – 45′ amrap:
one is doing staircase jumps until the other one
has finished 1 round of
-10 burpees
-15 air squats
-20 russian twists

Dienstag

29/11/2016

cct 29/11/16
for time:
-50 burpees
-40 burpees over the box
-30 burpee tuck jumps
-20 inverted burpees

basic strength & technique
modul IV – gymnastics

endurance
35′ amrap:
-100 airsquats
-100 push ups
-100 ring rows
-100 sumo deadlift high pulls
-100 burpees

Mittwoch

30/11/2016

wod
strenght
20′ to find your 3rm squat clean

metcon
14′ emom:
2 rounds of
-1 squat clean
-1 front squat
use 50% of your 3rm

 basic strength & technique
modul V – kettlebells

endurance
teams of 2 – 45′ amrap:
one is doing staircase jumps until the other one
has finished 1 round of
-10 burpees
-15 air squats
-20 russian twists

Donnerstag

01/12/2016

wod
skillwork
muscle ups

metcon
4 rounds for time:
-5 muscle ups
-40 russian twists

basic strength & technique
modul I – squats

endurance
30′ emom:
-3 burpees
-10 squats
-20 mountain climbers
if you can’t finish a round then you get
1 penalty point which is 5 burpee high
jumps at the end

Freitag

02/12/2016

wod
metcon
20′ emom:
even- amrap kb clean & jerk
odd- 16 kb lunges
if possible do a double kb clean & jerk
everytime you drop the kb between the minute
you have to do 4 extra lunges in the following minute

Samstag

03/12/2016

wod
metcon
teams of 3 for time:
-100 pull ups
-100 slam ball cleans
-100 db snatches
during every exercise one member has to hold a position
pull ups – dead hang
slam ball cleans – ring support hold
db snatches – handstand hold

basic strength & technique
modul II – presses

Sonntag

04/12/2016

wod
skillwork
pistols

assistance
6 rounds of 40“ on/20“ off:
-pistol hold high position
-evil wheels
-pistol hold low position
-superman circles

endurance
35′ amrap:
-100 airsquats
-100 push ups
-100 ring rows
-100 sumo deadlift high pulls
-100 burpees