Workouts | KW22 2017 | Innere Stadt

„I think I’m like wine. The older I get, the better I get.“ – Zlatan Ibrahimovic

Montag

29/05/2017

wod
strength
4 supersets:
-10 pendlay rows
-10 behind the neck press

metcon
18′ amrap:
-18 kb swings
-9 burpee box step overs
-1 round run

basic strength & technique
modul I – squats

endurance
for time:
-5 rounds around small block
-50 double unders
-5 wall walks
-4 rounds around small block
-40 double unders
-4 wall walks
-3 rounds around small block
-30 double unders
-3 wall walks
-2 rounds around small block
-20 double unders
-2 wall walks
-1 round around small block
-10 double unders
-1 wall walk

Dienstag

30/05/2017

wod
skillwork
squat clean

metcon
12′ emom:
-1 squat clean
-1 hang squat clean
-2 front rack lunges
add 2 front rack lunges every round

basic strength & technique
modul II – presses

endurance
for time:
-100 box steps
emom – 5 burpees
2′ rest
-200 kb swings
emom – 4 burpees
2′ rest
-300 air squats
emom – 3 burpees

Mittwoch

31/05/2017

wod
metcon
5 rounds for time:
-30 double unders
-20 double kb push press
-10 pull ups

 basic strength & technique
modul III – basic lifts

endurance
for time:
-5 rounds around small block
-50 double unders
-5 wall walks
-4 rounds around small block
-40 double unders
-4 wall walks
-3 rounds around small block
-30 double unders
-3 wall walks
-2 rounds around small block
-20 double unders
-2 wall walks
-1 round around small block
-10 double unders
-1 wall walk

Donnerstag

01/06/2017

wod
strength
4 supersets:
-10 sumo deadlifts
-5/5 get ups

metcon
for time:
1-10
-push ups
-lengths farmers walk

basic strength & technique
modul IV – gymnastics

endurance
for time:
-100 box steps
emom – 5 burpees
2′ rest
-200 kb swings
emom – 4 burpees
2′ rest
-300 air squats
emom – 3 burpees

Freitag

02/06/2017

wod
metcon
teams of 2 – 20 rounds for time:
-8 burpees
-10 toes to bar
-12 kb cleans
change after every exercise

Samstag

03/06/2017

wod
outdoor workout

basic strength & technique
modul V – kettlebells

Sonntag

04/06/2017

wod
strength
4 supersets:
-10 front squats
-60“ wall sit

metcon
12′ emom:
even – amrap kb russian swings
odd – 40“ pull up hang
count your first round of kb russian swings
and try to hold the pace in the following rounds

endurance
for time:
-5 rounds around small block
-50 double unders
-5 wall walks
-4 rounds around small block
-40 double unders
-4 wall walks
-3 rounds around small block
-30 double unders
-3 wall walks
-2 rounds around small block
-20 double unders
-2 wall walks
-1 round around small block
-10 double unders
-1 wall walk