Workouts | KW08 2017 | Innere Stadt

„I live for the simple things… like how much this is going to hurt!“ – Rocket Racoon

Montag

20/02/2017

wod
stength
5/3/1+:
-back squats

metcon
5 rounds for time:
-30 russian twists 15/20kg
-50 double unders

basic strength & technique
modul II – presses

endurance
40′ amrap:
-5 burpees
-8 kb one arm thrusters
-20 russian twists
-15 goblet squats
-30 russian swings

Dienstag

21/02/2017

wod
skill- day
handstand practise with Muxi/Seppi

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
one is holding a position,
while the other one is finishing 1 round of:
-5 burpees
-15 wallball shots 6/9kg
-20 mountain climbers
holding positions:
-1st round power plank
-2nd round wallsit
-3rd round hollow position
-4th round side plank left
-5th round side plank right

everytime you have to give up the position: 
5 burpee tuck jumps for both, then continue

Mittwoch

22/02/2017

wod
skillwork
hang muscle snatch

metcon
4 rounds of:
-10 muscle snatches
-10 power snatches
-10 hang muscle snatches
-10 hang power snatches
each set of 10 has to be unbroken

 basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-5 burpees
-8 kb one arm thrusters
-20 russian twists
-15 goblet squats
-30 russian swings

Donnerstag

23/02/2017

wod
strength
5/3/1+:
-sumo deadlift

metcon
16′ amrap
3-6-9-12…
-goblet squats
-ring rows

finisher
5 rounds of:
-10 hollow rocks
-10 v-ups
-10 tuck ups
-10“ hollow hold
1′ rest

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
one is holding a position,
while the other one is finishing 1 round of:
-5 burpees
-15 wallball shots 6/9kg
-20 mountain climbers
holding positions:
-1st round power plank
-2nd round wallsit
-3rd round hollow position
-4th round side plank left
-5th round side plank right

everytime you have to give up the position: 
5 burpee tuck jumps for both, then continue

Freitag

24/02/2017

wod
metcon
24′ emom
1st- 8 kb cleans/4 burpees
2nd- 6 kb russian swings/20 mountain climbers
3rd- 8 lunges/5 sumo deadlift high pulls
4th- rest

Samstag

25/02/2017

wod
metcon
teams of 2 – for reps:
8′ amrap
-front squats 25/40kg
2′ rest
8′ amrap
-power cleans 25/40kg
2′ rest
8′ amrap
burpees over the bar
only one is working

basic strength & technique
modul I – squats

Sonntag

26/02/2017

wod
strength
5/3/1+:
-strict press
-pull ups

assistance
4 rounds of:
-10 arnold press
-15 reverse flys
-10 hyperextensions
-20 superman

endurance
40′ amrap:
-5 burpees
-8 kb one arm thrusters
-20 russian twists
-15 goblet squats
-30 russian swings