Workouts | KW39 2017 | Innere Stadt

“You might win some, you might lose some. But you go in, you challenge yourself, you become a better man, a better individual, a better fighter.” – Conor McGregor

Montag

25/09/2017

wod
strength
4×10 pull ups
90“ rest between sets
after the last set
-accumulate 120“ chin over bar hold

metcon
4 rounds for time:
-10 goblet squats
-20 sumo deadlift high pulls
-30 double unders

basic strength & technique
modul V – kettlebells

endurance
in a 40′ window perform
5 rounds of
-40 goblet squats
-30 kb russian swings
e2mom – 6 burpees
then rest of the time
-3 burpees
-20 jumping jackes

Dienstag

26/09/2017

wod
metcon
for time:
buy in – 2 rounds run
then 3 rounds of
-10 burpee box step overs
-20 kb shoulder to overhead
then 2 rounds of
-10 burpee box step overs
-15 kb shoulder to overhead
then 1 round of
-10 burpee box step overs
-10 kb shoulder to overhead
buy out – 2 rounds run

basic strength & technique
modul I – squats

endurance
for time:
15-14-13-12…
-wallball shots
-kb russian swings
-burpees
-jackknifes
timecap 40′

Mittwoch

27/09/2017

wod
skillwork
hang power clean

metcon
for time:
15-12-9
-hang power cleans
-toes to bar
3′ rest
then 15-12-9
-hang power cleans
-kb russian swings
timecap: 20 min

basic strength & technique
modul II – presses

endurance
in a 40′ window perform
5 rounds of
-40 goblet squats
-30 kb russian swings
e2mom – 6 burpees
then rest of the time
-3 burpees
-20 jumping jackes

Donnerstag

28/09/2017

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

metcon
thruster test week 6
12′ emom:
-12 thrusters
same weight as last week

basic strength & technique
modul III – basic lifts

endurance
for time:
15-14-13-12…
-wallball shots
-kb russian swings
-burpees
-jackknifes
timecap 40′

Freitag

29/09/2017

wod
metcon
buy in – 90“ air dyne/row (all out!)
then 6′ emom
odd – 10 pull ups
even – 15 half burpees
2′ rest
then 6′ emom
odd – 15 push ups
even – 10 barbell sit ups
buy out – 90“ air dyne/row (all out!)

finisher
accumulated 180“ ring support hold

Samstag

30/09/2017

wod
outdoor workout

basic strength & technique
modul IV – gymnastics

Sonntag

01/10/2017

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

assistance
4 rounds of:
-5 jefferson curls
-10 ghd sit ups
-15 reverse flys
-alap power plank

endurance
in a 40′ window perform
5 rounds of
-40 goblet squats
-30 kb russian swings
e2mom – 6 burpees
then rest of the time
-3 burpees
-20 jumping jackes