Workouts | KW34 2017 | Innere Stadt

Don’t have 100 dollar shoes and a 10 cent squat.” – Louie Simmons

Montag

21/08/2017

wod
strength
15′ to find your daily
5rm, 3rm and 1rm
-strict press

assistance
5 rounds 30“on/30“ off:
-handstand hold

metcon
for reps:
4′ amrap
-push ups
1′ rest
4′ amrap
-ring rows

basic strength & technique
modul I – squats

endurance
„Murph light“
for time:
-3 rounds run
-300 kb swings
-200 jumping pull ups
-100 air squats
-3 rounds run

Dienstag

22/08/2017

wod
for time:
-50 weighted sit ups
-40 toes to bar
-30 weighted burpee boxstep overs
-40 toes to bar
-50 weighted sit ups

basic strength & technique
modul II – presses

Mittwoch

23/08/2017

wod
skillwork
power clean

metcon
25′ amrap:
-14 power cleans
-1 round run

basic strength & technique
modul III – basic lifts

endurance
4 rounds of 10′ amrap:
3-6-9-12-15…
-burpee box steps
-wallball shots
start every round with 3 reps

Donnerstag

24/08/2017

wod
strength
15′ to find your daily
5rm, 3rm and 1rm
-pull ups

metcon
for time:
buy in – 100 double unders
then
40-30-20-10
-pull ups
-goblet squats

endurance
„Murph light“
for time:
-3 rounds run
-300 kb swings
-200 jumping pull ups
-100 air squats
-3 rounds run

Freitag

25/08/2017

wod
teams of 2 – for reps:
20′ amrap
-100 kb snatches
-15 synchro burpees
-80 kb snatches
-15 synchro burpees
-60 kb snatches
-15 synchro burpees
–40 kb snatches
–15 synchro burpees
-20 kb snatches
-15 synchro burpees
snatches- only one is working

Samstag

26/08/2017

wod
outdoor workout

basic strength & technique
modul IV – gymnastics

Sonntag

27/08/2017

wod
strength
15′ to find your daily
5rm, 3rm and 1rm
-front squats

metcon
thruster test week 1
12′ emom:
-8 thrusters
choose a challening weight,
the reps increase week by week

endurance
4 rounds of 10′ amrap:
3-6-9-12-15…
-burpee box steps
-wallball shots
start every round with 3 reps