Workouts | KW10 2017 | Innere Stadt

„Success is where preparation and opportunity meet.“ – Bobbby Unser

Montag

06/03/2017

wod
strength
20′ emom:
even- 6 strict press
odd- 8 burpees
increase the strict press
every 2nd round by 1 rep

metcon
9′ amrap:
10-20-30..
-one arm kb overhead squats
-russian twists

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-100 double unders
-20 burpees
-100 cz jumping jacks
-15 burpees
-100 staircase jumps
-10 burpees
-100 mountain climbers
-5 burpees

Dienstag

07/03/2017

wod
metcon
modified 17.2
12′ amrap:
2 rounds of
-10 weighted lunge steps
-16 toes 2 bar
-8 kb/db cleans
then
2 rounds of
-10 weighted lunges steps
-16 pull ups
-8 kb/db cleans

basic strength & technique
modul V – kettlebells

endurance
8 rounds of 3′ with increasing pace:
1st – air squats
2nd-  mountain climbers
3rd- burpees
4th- kb russian swings
5th- sit ups
6th- jumping jacks
7th- staicase jumps
8th- jumping lunges
try to find a pace (reps per minute) that you can
handle easy in the first minute
– increase in minute 2
– all out minute 3!
2′ rest between the rounds

Mittwoch

08/03/2017

wod
skillwork
push jerk

metcon
for time:
10-1
-shoulder to overhead
-chest to bar pull ups

 basic strength & technique
modul I – squats

endurance
40′ amrap:
-100 double unders
-20 burpees
-100 cz jumping jacks
-15 burpees
-100 staircase jumps
-10 burpees
-100 mountain climbers
-5 burpees

Donnerstag

09/03/2017

wod
strength
20′ emom:
even- 6 straight leg deadlifts
odd- 14 overhead lunges
increase the straight leg deadlifts
every 2nd round by 1 rep

assistance
3 rounds of:
-10/10 kb windmill
-10/10 one leg deadlifts
-10/10 bulgarian split squats

basic strength & technique
modul II – presses

endurance
8 rounds of 3′ with increasing pace:
1st – air squats
2nd-  mountain climbers
3rd- burpees
4th- kb russian swings
5th- sit ups
6th- jumping jacks
7th- staicase jumps
8th- jumping lunges
try to find a pace (reps per minute) that you can
handle easy in the first minute
– increase in minute 2
– all out minute 3!
2′ rest between the rounds

Freitag

10/03/2017

wod
metcon
3 rounds for time:
-25 box steps
-25 kb cleans
-25 push ups
-25 kb thrusters
-25 burpees

Samstag

11/03/2017

wod
metcon
in teams of 2 – for time:
buy in- 20 lengths partner carry
then
50-35-20
-russian swings 24/32
-toes to bar
50-35-20
-goblet squats 24/32
-pull ups
buy out- 20 lengths partner carry
only one is working

basic strength & technique
modul III – basic lifts

Sonntag

12/03/2017

wod
strength
20′ emom:
even- 6 back squats
odd- 12 bent over rows
increase the back squats
every 2nd round by 1 rep

metcon
12′ amrap:
-80 double unders
-10 ring dips
-60 double unders
-10 ring dips
-40 double unders
-10 ring dips
-20 double unders
amrap ring dips

endurance
40′ amrap:
-100 double unders
-20 burpees
-100 cz jumping jacks
-15 burpees
-100 staircase jumps
-10 burpees
-100 mountain climbers
-5 burpees