Workouts | KW18 2017 | Innere Stadt

„Kites rise highest against the wind, not with it.“ – Winston S. Churchill

Montag

01/05/2017

wod
strength
-6×3 back squats @90-95%

metcon
for reps:
5′ amrap
-5 burpees
-10 ring rows
-20 lunges
2′ rest
then 5′ amrap
-30 mountain climbers
-30 double unders
-20 staircase jumps

basic strength & technique
modul II – presses

Dienstag

02/05/2017

wod
skillwork
snatch catching positions
-muscle
-power
-squat

metcon
„Isabel“
for time:
-30 power snatches 40/60kg

basic strength & technique
modul III – basic lifts

endurance
45′ amrap:
-1 round run
-12 kb front rack lunges
-12 kb shoulder to overhead
-12 goblet squats

Mittwoch

03/05/2017

wod
skillwork
bar muscle up

metcon
5 rounds for time:
-2 bar muscle ups
-10 heavy goblet squats
-12 sumo deadlift high pulls
-14 target burpees

 basic strength & technique
modul IV – gymnastics

endurance
10 rounds of 3’on /1’off:
1st – kb one arm swings left
2nd – squats
3rd – kb one arm swings right
4th – plank to push up
5th – kb deadlift
6th – burpees
7th – single/double unders
8th – kb push press left
9th – staircase jumps
10th – kb push press right

Donnerstag

04/05/2017

wod
strength
-6×3 push press
@90-95% of strict press

metcon
6 rounds for time:
-20 kb russian swings
-10 toes to bar
-5 strict pull ups
-2 wall walks

basic strength & technique
modul V – kettlebells

endurance
45′ amrap:
-1 round run
-12 kb front rack lunges
-12 kb shoulder to overhead
-12 goblet squats

Freitag

05/05/2017

wod
metcon
in teams of 2 – for time:
-3 rounds run
-50 partner wallballs 4/6kg
-60 sync kb deadlifts 24/32
-50 pull ups
-60 medball sit ups 4/6

Samstag

06/05/2017

wod
outdoor workout

basic strength & technique
modul I – squats

Sonntag

07/05/2017

wod
strength
-6×3 deadlifts @90-95%

assistance
-15 ghd sit ups
-5 lengths resistance band run
-45“ resistance band walk

endurance
10 rounds of 3’on /1’off:
1st – kb one arm swings left
2nd – squats
3rd – kb one arm swings right
4th – plank to push up
5th – kb deadlift
6th – burpees
7th – single/double unders
8th – kb push press left
9th – staircase jumps
10th – kb push press right