Workouts | KW23 2017 | Innere Stadt

„Uuuuuuuuuur Ahhhhrrrrrr Uhrrrr Ahhhhrrrrrr Aaaarhg.“ – Chewbacca

Montag

05/06/2017

wod
strength
4 supersets:
-10 russian leg curls
-10 heavy kb russian swings

metcon
for time:
-120 kb cleans
emom – 5 burpees

basic strength & technique
modul II – presses

Dienstag

06/06/2017

wod
metcon
for time:
-50 pull ups
-100 wallball shots
if you break up the pull ups
you have to do 10 wallball shots
if you break up the wallball shots
you have to do 5 pull ups

basic strength & technique
modul III – basic lifts

endurance
10 rounds of 2 minutes:
-8 burpees
rest of the time amrap
1st – double unders
2nd – air squats
3rd – push ups
4th – pull ups
5th -wallball shots
1′ rest between the rounds

Mittwoch

07/06/2017

wod
skillwork
hang power clean

metcon
for time:
10-1
-hang power cleans
-toes to bar

 basic strength & technique
modul IV – gymnastics

endurance
partner wod – 45′ amrap:
one is holding a position,
while the other one is finishing a round of
-10 burpees
-15 sit ups
-20 lunges
-25 jumping jacks
holding positions
1st round – plank
2nd round – side plank left
3rd round – side plank right

everytime you have to give up the position: 
5 high jump burpees for both, then continue

Donnerstag

08/06/2017

wod
strength
4 supersets:
-10/10 lunge steps
-60“ glute bridge

metcon
20′ amrap:
-45 double unders
-1 round run

basic strength & technique
modul V – kettlebells

endurance
10 rounds of 2 minutes:
-8 burpees
rest of the time amrap
1st – double unders
2nd – air squats
3rd – push ups
4th – pull ups
5th -wallball shots
1′ rest between the rounds

Freitag

09/06/2017

wod
metcon
20′ emom – for reps:
1st – kb snatch
2nd – burpees
3rd – sumo deadlift high pulls
4th – goblet squats

Samstag

10/06/2017

wod
outdoor workout

basic strength & technique
modul I – squats

Sonntag

11/06/2017

wod
strength
4 supersets:
-10 floor press
-10 kb bent over rows

metcon
12′ emom:
even – amrap jumping lunges
odd – 40“ weighted wall sit
count your first round jumping lunges
and try to hold the pace in the following rounds

endurance
partner wod – 45′ amrap:
one is holding a position,
while the other one is finishing a round of
-10 burpees
-15 sit ups
-20 lunges
-25 jumping jacks
holding positions
1st round – plank
2nd round – side plank left
3rd round – side plank right

everytime you have to give up the position: 
5 high jump burpees for both, then continue