Workouts | KW26 2017 | Innere Stadt

„A good head and a good heart are always a formidable combination.“ Nelson Mandela

Montag

26/06/2017

wod
strength
10′ time to estabilish your daily max
deadlift or sumo deadlift
then
-10×1 @85% of your daily max
30“ rest between rep

metcon
16′ amrap:
5-10-15-20…
-wallball shots
after every set
-3 bar muscle ups

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
5-10-15-20-15-10-5-10-…
-sumo dl high pull
-burpees
-goblet squats

Dienstag

27/06/2017

wod
metcon
for reps:
4′ time for 3 rounds of
-4 pull ups
-4 kb shoulder to overhead
4′ time for 3 rounds of
-6 pull ups
-6 kb shoulder to overhead
4′ time for 3 rounds of
-9 pull ups
-9 kb shoulder to overhead
continue this pattern until you can’t complete
the three rounds in the timecap

basic strength & technique
modul I – squats

endurance
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 airsquats
3′ rest between rounds

Mittwoch

28/06/2017

wod
skillwork
power clean

metcon
for time:
-20 double unders
-10 power cleans 30/40kg
-40 double unders
-8 power cleans 35/50kg
-60 double unders
-6 power cleans 40/60kg
-80 double unders
-4 power cleans 45/70kg
-100 double unders
-2 power cleans 50/80kg

 basic strength & technique
modul II – press

endurance
40′ amrap:
5-10-15-20-15-10-5-10-…
-sumo dl high pull
-burpees
-goblet squats

Donnerstag

29/06/2017

wod
strength
10′ time to estabilish your daily max
floor press or strict press
then
-10×1 @85% of your daily max
30“ rest between reps

metcon
3 rounds of:
-21 goblet squat
-15 burpee box steps
-9 handstand push ups

basic strength & technique
modul III – basic lifts

endurance
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 airsquats
3′ rest between rounds

Freitag

30/06/2017

wod
in teams of 2 for time:
-100 burpees – plank
-150 toes to bar – deadhang
-200 kb swings – frontrack hold
one is working while the other is holding the static position
you can change partner as often as you like

Samstag

01/07/2017

wod
outdoor workout

basic strength & technique
modul IV – gymnastics

Sonntag

02/07/2017

wod
strength
10′ time to estabilish your daily max
front squat or back squat
then
-10×1 @85% of your daily max
30“ rest between reps

assistance
4 rounds of:
-12/12 one leg deadlift
-12 landmine russian twists
-6 strict toes to bar

endurance
40′ amrap:
5-10-15-20-15-10-5-10-…
-sumo dl high pull
-burpees
-goblet squats