Workouts | KW05 2017 | Innere Stadt

“Victory is in having done your best. If you’ve done your best, you’ve won.“ Billy Bowerman

Montag

30/01/2017

wod
skillwork
handstand hold/ push ups

metcon
14′ amrap:
-3 strict handstand push ups/
20“ handstand hold
-12 sumo deadlift high pulls

basic strength & technique
modul IV – gymnastics

endurance
6×4’ on/2’ off:
-20 kb russian swings 12/16kg
-20 lunges 10/15kg
-60 mountain climbers
you have to finish
-10 burpees
-15 squat jumps
during the „off“ period

for every rep missing
you have to do 3 burpees at the end of the wod

Dienstag

31/01/2017

cct 31/01/16
scaled // rxd version
for time:
-50 kb russian swings 12/16//20/24kg
-40 goblet squats 12/16//20/24kg
-20 burpees
-40 kb russian swings
-30 goblet squats
-20 burpees
-30 kb russian swings
-20 goblet squats
-20 burpees
-20 kb russian swings
-10 goblet squats
-20 burpees

basic strength & technique
modul V – kettlebells

endurance
in teams of 2:
45′ amrap:
partner A:
-40 staircase jumps
-40 russian twists 5/10kg
-20 jackknifes
partner B: wallball shots 6/9kg
score = wallball shots

Mittwoch

01/02/2017

wod
skillwork
 4 rounds of:
-5 scarecrow cleans
-6 clean pulls
-3 deep hang squat cleans

metcon
e2mom:
10-8-6-4-2
-touch and go cleans
increase weight every round

 basic strength & technique
modul I – squats

endurance
6×4’ on/2’ off:
-20 kb russian swings 12/16kg
-20 lunges 10/15kg
-60 mountain climbers
you have to finish
-10 burpees
-15 squat jumps
during the „off“ period

for every rep missing
you have to do 3 burpees at the end of the wod

Donnerstag

02/02/2017

wod
strength
15′ to find your 1rm:
-floor press
-strict press

metcon
teams of 2 – for time:
A – 4 rounds of
-8 resistance band push ups
-16 leg raises
B – 4 rounds of
-8 strict press
-16 back extensions
one ist starting with A, the other with B
when both finished their part, change immediately

basic strength & technique
modul II – presses

endurance
in teams of 2:
45′ amrap:
partner A:
-40 staircase jumps
-40 russian twists 5/10kg
-20 jackknifes
partner B: wallball shots 6/9kg
score = wallball shots

Freitag

03/02/2017

wod
metcon
8 rounds every 90“:
-6 skin the cat
-20“ l-hang
then 21-15-9
-strict pull ups
-bent over rows
-jackknifes
buy out -50 curls

Samstag

04/02/2017

wod
metcon
5 rounds of:
-endurance work
-20 over the bar burpees
-amrap strict press 15/25kg
3′ rest
endurance work consists of 20 cal row/ski/air dyne or 50 double unders 

basic strength & technique
modul III – basic lifts

Sonntag

05/02/2017

wod
skillwork
muscle ups

metcon
14′ amrap:
-3 muscle up
-30 jumping lunges

endurance
6×4’ on/2’ off:
-20 kb russian swings 12/16kg
-20 lunges 10/15kg
-60 mountain climbers
you have to finish
-10 burpees
-15 squat jumps
during the „off“ period

for every rep missing
you have to do 3 burpees at the end of the wod