Workouts | KW38 2017 | Innere Stadt

“If you want a guarantee, buy a toaster.” – Clint Eastwood

Montag

18/09/2017

wod
strength
4×10 resistance band push ups
90“ rest between sets
after the last set
-accumulate 120“ weighted plank

metcon
„Annie“
for time:
50-40-30-20-10
-double unders
-sit ups

basic strength & technique
modul IV – gymnastics

endurance
teams of 3 – 6 rounds of:
3′ amrap
max cal ski/bike/row
1′ rest
2′ amrap
burpees
1′ rest
ski/bike/row only one is working
burpees all togehther

Dienstag

19/09/2017

wod
metcon
for time:
-50 wallball shots
-40 kb russian swings
-10 burpees
-1 round run
-40 wallball shots
-30 kb russian swings
-10 burpees
-1 round run
-30 wallball shots
-20 kb russian swings
-10 burpees
-1 round run
-20 wallball shots
-10 kb russian swings
-10 burpees
-1 round run
-10 wallball shots
-10 kb russian swings
-10 burpees
-1 round run

basic strength & technique
modul V – kettlebells

endurance
45′ amrap:
-1 round run
-50 goblet squats
-20 burpees
-1 round run
-45 goblet squats
-20 burpees
-1 round run
-40 goblet squats
-20 burpees
-1 round run

decrease 5 goblet squats every round

Mittwoch

20/09/2017

wod
skillwork
hang power snatch

metcon
12′ emom:
even – 4 hang power snatches
odd – 6 lateral burpees
add one power snatch each round

basic strength & technique
modul I – squats

endurance
teams of 3 – 6 rounds of:
3′ amrap
max cal ski/bike/row
1′ rest
2′ amrap
burpees
1′ rest
ski/bike/row only one is working
burpees all togehther

Donnerstag

21/09/2017

wod
strength
4×10 sumo deadlifts
90“ rest between sets
after the last set
-accumulate 120“ deadlift hold

metcon
thruster test week 5
12′ emom:
-10 thrusters
same weight as last week

basic strength & technique
modul II – presses

endurance
45′ amrap:
-1 round run
-50 goblet squats
-20 burpees
-1 round run
-45 goblet squats
-20 burpees
-1 round run
-40 goblet squats
-20 burpees
-1 round run

decrease 5 goblet squats every round

Freitag

22/09/2017

wod
metcon
for time:
-30 kb frontrack lunges
-30 cal row/bike/ski erg
-30 kb swings
-3 small rounds run
-60 kb one arm rows
-30 double unders
-20 kb frontrack lunges
-20 cal row/bike/ski erg
-20 kb swings
-2 small rounds run
-40 kb one arm rows
-20 double unders
-10 kb front rack lunges
-10 cal row/bike/ski erg
-10 kb swings
-1 small round run
-20 kb kb one arm rows
-10 double unders
use a 16/24kg kettlebell

Samstag

23/09/2017

wod
outdoor workout

basic strength & technique
modul III – basic lifts

Sonntag

24/09/2017

wod
strength
4×10 front squats
90“ rest between sets
after the last set
-accumulate 120“ pause squat (light weight)

assistance
3 rounds for quality:
-6 glute bridges (go heavy)
-6/6 descending lunges
-12 russian swings (go heavy)

endurance
teams of 3 – 6 rounds of:
3′ amrap
max cal ski/bike/row
1′ rest
2′ amrap
burpees
1′ rest
ski/bike/row only one is working
burpees all togehther