Workouts | KW09 2017 | Innere Stadt

„Grind Hard, Shine Hard.“ – Dwayne „The Rock“ Johnson

Montag

27/02/2017

wod
strength
20′ emom:
even- 6 front squats
odd- 10 push ups
increase the front squats
every 2nd round by 1 rep

metcon
7′ amrap:
-8 handstand push ups
-16 ground to overhead 15/20kg

basic strength & technique
modul III – basic lifts

endurance
3x 10′ emom/3′ rest:
-20 russian twists
-8 squat jumps
-8 jumping jacks
-2 burpees
if you can’t finish a round then you get
1 penalty point which is 5 high jump
burpees at the end

Dienstag

28/02/2017

wod
skillwork
power clean

metcon
12′ amrap:
-3 power cleans 30/50kg
-3 toes to bar
-6 power cleans 30/50kg
-6 toes to bar
-9 power cleans 30/50kg
-9 toes to bar
-12 power cleans 30/50kg
-12 toes to bar

basic strength & technique
modul IV – gymnastics

endurance
teams of 2 – 45′ amrap:
one is doing burpees until the other one
has finished 1 round of
-10 jumping lunges
-20 russian swings
-20 russian twists

Mittwoch

01/03/2017

wod
skillwork
dumbell snatch

metcon
17.1
for time:
-10 db snatches
-15 burpees over the box
-20 db snatches
-15 burpees over the box
-30 db snatches
-15 burpees over the box
-40 db snatches
-15 burpees over the box
-50 db snatches
-15 burpees over the box
20′ time cap

 basic strength & technique
modul V – kettlebells

endurance
3x 10′ emom/3′ rest:
-20 russian twists
-8 squat jumps
-8 jumping jacks
-2 burpees
if you can’t finish a round then you get
1 penalty point which is 5 high jump
burpees at the end

Donnerstag

02/03/2017

wod
strength
20′ emom:
even- 6 floor press
odd- 12 kb russian swings
increase the floor press
every 2nd round by 1 rep

metcon
teams of 2 – 2 rounds for time:
-20 ring rows/ rowing
-15 pull ups/staircase jumps
-10 c2b pull ups/mountain climbers
-5 muscle ups/single unders
A is doing pull movements, while B is doing cardio work – then change

basic strength & technique
modul I – squats

endurance
teams of 2 – 45′ amrap:
one is doing burpees until the other one
has finished 1 round of
-10 jumping lunges
-20 russian swings
-20 russian twists

Freitag

03/03/2017

wod
metcon
teams of 2 – for time:
100-80-60-40-20
-double unders
buy out – 200 goblet squats
A is hanging on the bar, while B is finishing the set of double unders,
only one is allowed to do squats

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

Samstag

04/03/2017

wod
metcon
for reps:
10′ amrap
-kb clean & jerk
if you drop the kb – 3 wall climbs
5′ rest
then
10′ amrap
-kb snatch
if you drop the kb – 3 wall climbs

basic strength & technique
modul II – presses

Sonntag

05/03/2017

wod
strength
20′ emom:
even- 6 deadlifts
odd- 12 kb crunches
increase the deadlifts
every 2nd round by 1 rep

assistance
4 rounds of:
-15 ghd sit ups
-1′ farmers hold (bw)
-20 band pull aparts
-10 russian leg curls

endurance
3x 10′ emom/3′ rest:
-20 russian twists
-8 squat jumps
-8 jumping jacks
-2 burpees
if you can’t finish a round then you get
1 penalty point which is 5 high jump
burpees at the end