Workouts | KW29 2017 | Innere Stadt

„It is hard to fail, but it is worse never to have tried to succeed..“ Theodore Roosevelt

Montag

17/07/2017

wod
strength
search for a weight you can perform
20 back squats with
then
3×10 with the same weight
90“ rest bewteen the sets

metcon
for time:
-200 kb front rack lunges
emom – 30 russian twists
every time the kb touches the ground
5 burpees at the end of the workout

basic strength & technique
modul III – basic lifts

endurance
40′ emom:
-5 burpees
-8 kb one arm thrusters
-10 russian twists

Dienstag

18/07/2017

wod
metcon
30′ amrap:
buy in – 2 rounds run
rest of the time
-8 push ups
-16 kb russian swings
-32 double unders

basic strength & technique
modul IV – gymnastics

endurance
45′ amrap:
-20 kb front squats
-15 shoulder to overhead
-1 lap around the block

Mittwoch

19/07/2017

wod
skillwork
overhead squat

metcon
3 rounds for time:
-9 overhead squats
-6 pull ups
-3 lateral burpees
2′ rest
then
for time
-30 overhead squats
-30 pull ups
-30 lateral burpees

basic strength & technique
modul V – kettlebells

endurance
40′ emom:
-5 burpees
-8 kb one arm thrusters
-10 russian twists

Donnerstag

20/07/2017

wod
strength
search for a weight you can perform
20 sumo deadlifts with
then
3×10 with the same weight
60“ rest bewteen the sets

metcon
emom:
even – kb cleans
odd – 35“ plank
death by style
start with 3 cleans each arm
add 1 rep each side every minute
till you can’t complete the round

basic strength & technique
modul I – squats

endurance
45′ amrap:
-20 kb front squats
-15 shoulder to overhead
-1 lap around the block

Freitag

21/07/2017

wod
metcon
modified berlin throwdown wod 2+3
within a 8′ timecap:
-40 one arm db/kb shoulder to overhead
-30 toes to bar
-20 burpee box step overs
-10 muscle ups
1′ rest
then
within a 7′ timecap:
-63 pistols
-43 kb snatches

Samstag

22/07/2017

wod
Summer in the City Event 1
Schwimmen & Calisthenics
Treffpunkt: 09:30 U1 Donauinsel
bzw. 10:00 Calisthenicspark Kaisermühlenbrücke

basic strength & technique
modul II – presses

Sonntag

23/07/2017

wod
strength
search for a weight you can perform
20 bent over rows with
then
3×10 with the same weight
60“ rest bewteen the sets

assistance
4 rounds of:
-20 arm extensions
-20 band pull aparts
-75 hollow rocks
-10/10 bottom up press

endurance
40′ emom:
-5 burpees
-8 kb one arm thrusters
-10 russian twists