Workouts | KW19 2017 | Innere Stadt

„Grr whhh aaaah grrr whaa grrr aaaaahggr waah.“ – Hulk

Montag

08/05/2017

wod
strength
-6×2 push press
@95%+ of strict press

metcon
14′ amrap:
-15 push ups
-30 jumping lunges

basic strength & technique
modul III – basic lifts

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-50 push ups
-100 double unders
-200 jumping jacks
-50 burpees
-100 double unders
-200 mountain climbers

Dienstag

09/05/2017

wod
metcon
teams of 2 – for time:
-200 burpees/pull up hang
-200 pull ups/hollow hold
one is allowed to work
while the other one is in a holding position

basic strength & technique
modul IV – gymnastics

endurance
buy in – 4 rounds around the park
then 30′ amrap
-5 pull ups
-10 push ups
-15 squats
-20 jumping jacks

Mittwoch

10/05/2017

wod
skillwork
hang power clean + push jerk

metcon
„DT“
5 rounds for time:
-12 deadlifts 50/70kg
-9 hang power cleans 50/70kg
-6 push jerks 50/70kg

 basic strength & technique
modul V – kettlebells

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-50 push ups
-100 double unders
-200 jumping jacks
-50 burpees
-100 double unders
-200 mountain climbers

Donnerstag

11/05/2017

wod
strength
-6×2 deadlifts @95%+

metcon
3 rounds for time:
-1 round run
-100 double unders

basic strength & technique
modul I – squats

endurance
buy in – 4 rounds around the park
then 30′ amrap
-5 pull ups
-10 push ups
-15 squats
-20 jumping jacks

Freitag

12/05/2017

wod
metcon
for time:
buy in – 50 kb one arm thrusters 16/24kg
then 8 rounds of
-1 muscle up
-10 sumo deadlift high pull 24/32kg
buy out – 50 kb one arm thrusters 16/24kg

Samstag

13/05/2017

wod
outdoor workout

basic strength & technique
modul II – presses

Sonntag

14/05/2017

wod
strength
-6×2 back squats @95%+

assistance
4 rounds of:
-10 russian leg curls
-1′ power plank
-15 ring rows

finisher
accumulate 5 mins total hollow hold

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-50 push ups
-100 double unders
-200 jumping jacks
-50 burpees
-100 double unders
-200 mountain climbers