Workouts | KW12 2017 | Innere Stadt

„Life is 10% what happens to us and 90% how we react to it.“ – Charles R. Swindoll

Montag

20/03/2017

wod
strength
8′ e2mom:
-10 back squats
buy out – 100 air squats

metcon
4 rounds of 40“ work:
-mountain climbers
-russian twists
-hollow rocks
-knee lift run

basic strength & technique
modul I – squats

endurance
teams of 2 – 45′ amrap:
-300 squats
-250 cz jumping jacks
-200 jumping lunges
-100 sit ups
-50 burpees
change after 5 reps

Dienstag

21/03/2017

wod
metcon
in teams of 2 – for time:
-100 burpees/front rack hold
-100 strict pull ups/farmers hold
-50 muscle ups
(scale – 1 muscle up = 2 dips/2 ring rows)
one is allowed to work while the other one has to hold the static position;
no static position during the muscle ups

basic strength & technique
modul II – presses

endurance
45′ emom:
1st – 10 burpees
2nd – 10 goblet squats/15 russian swings
3rd – amrap russian twists
4th – 5 push ups/12 jumping lunges
5th – rest

Mittwoch

22/03/2017

wod
metcon
modified 17.4
13′ amrap:
-55 deadlifts 40/60kg
-55 wallball shots
-55 sumo deadlift high pulls 24/32kg
-55 handstand push ups

 basic strength & technique
modul III – basic lifts

endurance
teams of 2 – 45′ amrap:
-300 squats
-250 cz jumping jacks
-200 jumping lunges
-100 sit ups
-50 burpees
change after 5 reps

Donnerstag

23/03/2017

wod
strength
8′ e2mom:
-10 strict press
buy out – 50 push ups

metcon
for time:
-10 c2b pull ups
-20 toes to bar
-30 weighted box step ups
-100 double unders
-30 weighted box step ups
-20 toes to bar
-10 c2b pull ups

basic strength & technique
modul IV – gymnastics

endurance
45′ emom:
1st – 10 burpees
2nd – 10 goblet squats/15 russian swings
3rd – amrap russian twists
4th – 5 push ups/12 jumping lunges
5th – rest

Freitag

24/03/2017

wod
metcon
for time:
-200 kb cleans
every time you have to change arms
or the kb touches the ground
1 round of
-10 burpees
-20 goblet squats

Samstag

25/03/2017

wod
metcon
fight gone bad
5 rounds of 5′ work/ 1′ rest:
1st- wallball shots
2nd- kb sumo deadlift high pulls 24/32kg
3rd- box steps
4th- push press 25/30kg
5th- row/bike

basic strength & technique
modul V – kettlebells

Sonntag

26/03/2017

wod
strength
8′ e2mom:
-10 deadlifts
buy out – 100 kb russian swings

assistance
4×40“ work/20“ rest:
-kb shrugs
-reverse flys
-push ups

endurance
45′ emom:
1st – 10 burpees
2nd – 10 goblet squats/15 russian swings
3rd – amrap russian twists
4th – 5 push ups/12 jumping lunges
5th – rest