Workouts | KW41 2017 | Innere Stadt

“Most things I worry about never happen anyway.” – Tom Petty

Montag

09/10/2017

wod
strength
8′ to find a daily 2RM sumo deadlift
then 10′ emom:
-2 sumo deadlifts @80% of your daily 2RM

metcon
12′ amrap:
-20 kb russian swings
-2 wall walks
-45′ l-hang / deadhang

basic strength & technique
modul II – presses

endurance
35′ amrap:
-50 jumping lunges
-50 wallball shots
-50 jumping pull ups
-50 ring rows
-50 kb swings
-50 kb deadlifts
-50 burpees

Dienstag

10/10/2017

wod
skillwork
power snatch

metcon
for time:
-60 overhead squats 30/40kg
everytime you drop the bar – 12 lateral burpees

basic strength & technique
modul III – basic lifts

endurance
in teams of 2 – 45′ amrap:
partner A:
-40 staircase jumps
-40 russian twists 5/10kg
partner B: wallball shots 6/9kg
score = wallball shots

Mittwoch

11/10/2017

wod
metcon
teams of 3 – for time:
buy in – 3 rounds arround the block
then
-100 cals row
-50 strict pull ups
-100 cals bike
-50 handstand push ups
-100 cals ski erg
-50 toes to bar
buy out – 3 rounds arround the block
buy in and buy out must be completed together;
during the other exercises only one is allowed to work;
tip: make short intervals and fast transitions

basic strength & technique
modul IV – gymnastics

endurance
35′ amrap:
-50 jumping lunges
-50 wallball shots
-50 jumping pull ups
-50 ring rows
-50 kb swings
-50 kb deadlifts
-50 burpees

Donnerstag

12/10/2017

wod
strength
8′ to find a daily 2RM back squat
then 10′ emom:
-2 back squats @80% of your daily 2RM

metcon
thruster test week 8
12′ emom:
-10 thrusters
same weight as last week

basic strength & technique
modul V – kettlebells

endurance
in teams of 2 – 45′ amrap:
partner A:
-40 staircase jumps
-40 russian twists 5/10kg
partner B: wallball shots 6/9kg
score = wallball shots

Freitag

13/10/2017

wod
metcon
20′ emom:
1st -30 double unders
2nd -10 kb clean & jerk r
3rd -30 double unders
4th -10 kb clean & jerk l

Samstag

14/10/2017

wod
metcon
10 rounds for time:
-20 kb russian swings
-15 wall ball shots
-10 burpees
2′ rest
every rounds as fast as possible – all out!

basic strength & technique
modul I – squats

Sonntag

15/10/2017

wod
strength
8′ to find a daily 2RM push jerk
then 10′ emom:
-2 push jerks @80% of your daily 2RM

assistance
4 rounds:
-4 skin the cat
-6 strict toes to bar
-8 alternating one arm hang

endurance
35′ amrap:
-50 jumping lunges
-50 wallball shots
-50 jumping pull ups
-50 ring rows
-50 kb swings
-50 kb deadlifts
-50 burpees