Workouts | KW24 2017 | Innere Stadt

„The most important thing is to enjoy your life – to be happy – it’s all that matters.“ – Audrey Hepburn

Montag

12/06/2017

wod
strength
4 supersets:
-10 paused back squats
-10 banded good mornings
3“ rest at the bottom position

metcon
4 rounds for time:
-5 bar muscle ups
-25 wallball shots
-1 round run

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
-10 burpees
-10 goblet squats
-10 kb swings
-10 burpees
-10 goblet squats
-20 kb swings
-10 burpees
-10 goblet squats
-30 kb swings
add 10 kb swings each round

Dienstag

13/06/2017

wod
skillwork
snatch starting positions
-tall snatch
-mid hang snatch
-snatch

metcon
for time:
-10 power snatches
-30 deadlifts
-50 double unders
-30 deadlifts
-10 power snatches

basic strength & technique
modul IV – gymnastics

endurance
7 rounds of  3′ with increasing pace:
1st –  air squats
2nd –  mountain climbers
3rd – burpees
4th: kb russian swings
5th – jumping lunges
6th – sit ups
7th –  staircase jumps
try to find a pace (reps per minute) that you can
handle easy in the first minute
– increase in minute 2
– all out minute 3!
3′ rest between the rounds

Mittwoch

14/06/2017

wod
metcon
15′ amrap:
-2 double kb front squats
-20 box step overs
-10 toes to bar
-4 double kb front squats
-20 box step overs
-10 toes to bar
-6 double kb front squats
-20 box step overs
-10 toes to bar

add 2 front squats every round

 basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
-10 burpees
-10 goblet squats
-10 kb swings
-10 burpees
-10 goblet squats
-20 kb swings
-10 burpees
-10 goblet squats
-30 kb swings
add 10 kb swings each round

Donnerstag

15/06/2017

wod
strength
4 supersets:
-10 push jerks
-amrap ring rows

metcon
for time and reps:
3 rounds of
-25 kb russian swings
-50 mountain climbers
1′ rest
then
death by burpee target jumps

basic strength & technique
modul I – squats

endurance
7 rounds of  3′ with increasing pace:
1st –  air squats
2nd –  mountain climbers
3rd – burpees
4th: kb russian swings
5th – jumping lunges
6th – sit ups
7th –  staircase jumps
try to find a pace (reps per minute) that you can
handle easy in the first minute
– increase in minute 2
– all out minute 3!
3′ rest between the rounds

Freitag

16/06/2017

wod
metcon
in teams of 3 – 24′ amrap:
-120 double unders
-100 air squats
-80 cal row/bike/ski
-60 kb cleans
-40 chest to bar pull ups
A works
B has to hold a deadlift 50/80kg
C has break

Samstag

17/06/2017

wod
outdoor workout

basic strength & technique
modul II – presses

Sonntag

18/06/2017

wod
strength
4 supersets:
-10 deadlifts
-amrap wall walk

metcon
12′ emom:
even – pistols
odd – 40“ hollow hold
count your first round of pistols
and try to hold the pace in the following rounds

endurance
40′ amrap:
-10 burpees
-10 goblet squats
-10 kb swings
-10 burpees
-10 goblet squats
-20 kb swings
-10 burpees
-10 goblet squats
-30 kb swings
add 10 kb swings each round