Workouts | KW17 2017 | Innere Stadt

„Only they who can see the invisible can do the impossible.“ – Frank L. Gaines

Montag

24/04/2017

wod
strength
-6×4 deadlifts @90-95%

metcon
4 rounds for time:
-10 toes to bar
-20 wallball shots
-50 double unders

basic strength & technique
modul I – squats

endurance
45‘ amrap:
-10 burpees
-20 toes to bar
-30 kb snatches
-40 box steps
-50‘‘ plank

Dienstag

25/04/2017

wod
metcon
for time:
-40 box steps
-40 kb russian swings
-4 muscle ups
-30 box steps
-30 kb russian swings
-3 muscle ups
-20 box steps
-20 kb russian swings
-2 muscle ups
-10 box steps
-10 kb russian swings
-1 muscle up

basic strength & technique
modul II – presses

endurance
5 rounds of 5‘ on /2‘ off :
-10 kb deadlifts
-10 goblet squats
-10 kb shoulder to overhead
-10 frontrack lunges

Mittwoch

26/04/2017

wod
skillwork
clean & jerk

metcon
„Grace“
for time:
-30 clean & jerks 40/60kg

 basic strength & technique
modul III – basic lifts

endurance
45‘ amrap:
-10 burpees
-20 toes 2 bar
-30 kb snatches
-40 box steps
-50‘‘ plank

Donnerstag

27/04/2017

wod
strength
-6×4 back squats @90-95%

metcon
14′ amrap:
2-4-6-8-10-8-6-4-2-4-…
-strict pull ups
-burpees over box

basic strength & technique
modul IV – gymnastics

endurance
5 rounds of 5‘ on /2‘ off :
-10 kb deadlifts
-10 goblet squats
-10 kb shoulder to overhead
-10 frontrack lunges

Freitag

28/04/2017

wod
metcon
24′ emom:
1st – 10 db/kb cluster
2nd – 30 double unders
3rd – 10 burpees
4th – rest

Samstag

29/04/2017

Outdoor Opening
Start 12:00

Sonntag

30/04/2017

wod
strength
-6×4 push press
@90-95% of strict press

assistance
4 rounds of:
-5/5 kb get ups
-60“ kb front rack hold
-20 serratus push ups

endurance
45‘ amrap:
-10 burpees
-20 toes to bar
-30 kb snatches
-40 box steps
-50‘‘ plank