Workouts | KW06 2017 | Innere Stadt

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.“ Emil Zatopek

Montag

06/02/2017

wod
stength
5/5/5+:
-back squats

metcon
for time:
-500 double unders
emom -5 push ups

basic strength & technique
modul V – kettlebells

endurance
tabata time:
-wallball shots
-hollow rock
-jumping lunges
-burpees
-jumping pull ups
-mountain climbers
1′ rest between the tabatas

Dienstag

07/02/2017

cct 07/02/16
scaled // rxd version
for time:
buy in -40 burpees
then 4 rounds of
-20 sumo deadlift high pulls 12/16//16/24kg
-20 kb russian swings 16/24//24/32kg
then buy out -40 burpees

basic strength & technique
modul I – squats

endurance
6 rounds of×5′ with increasing pace:
1st: air squats
2nd: mountain climbers
3rd: target jump burpees
4th: row/bike
5th: sit ups
6th: staircase jumps
try to find a pace (reps per minute) that you can
handle easy in the first 2 minutes
– increase in minute 3&4
– all out minute 5!
3′ rest between the rounds

Mittwoch

08/02/2017

wod
skillwork
overhead squats

metcon
for time:
-50 overhead squats 15/20kg
-50 sit ups
-25 overhead squats 25/40kg
-25 toes to bar
-10 overhead squats 35/60kg
-10 evil wheels

 basic strength & technique
modul II – presses

endurance
tabata time:
-wallball shots
-hollow rock
-jumping lunges
-burpees
-jumping pull ups
-mountain climbers
1′ rest between the tabatas

Donnerstag

09/02/2017

wod
strength
5/5/5+:
-strict press
-pull ups

assistance
4 rounds of:
-20 bent over rows
-5 strict handstand push ups
-30 hollow rocks

basic strength & technique
modul III – basic lifts

endurance
6 rounds of×5′ with increasing pace:
1st: air squats
2nd: mountain climbers
3rd: target jump burpees
4th: row/bike
5th: sit ups
6th: staircase jumps
try to find a pace (reps per minute) that you can
handle easy in the first 2 minutes
– increase in minute 3&4
– all out minute 5!
3′ rest between the rounds

Freitag

10/02/2017

wod
metcon
5 rounds of:
-6l shuttle run
-20 arch chops
-20 jumping lunges
3′ rest
work as fast as possible in every round

Samstag

11/02/2017

wod
metcon
teams of 2 – for time:
-100 db snatches
-100 burpees over the box
only one is working, while the other is in handstand hold position
buy out – i go you go 100 box steps

basic strength & technique
modul IV – gymnastics

Sonntag

12/02/2017

wod
strength
5/5/5+:
-sumo deadlift

metcon
tabata this:
-l-hang
-toes to bar
-pistol hold bottom position
-pistols

endurance
tabata time:
-wallball shots
-hollow rock
-jumping lunges
-burpees
-jumping pull ups
-mountain climbers
1′ rest between the tabatas