Workouts | KW45 2017 | Innere Stadt

“Doing what you love is freedom. Loving what you do is happiness.” – Lana Del Ray

Montag

06/11/2017

wod
strength
3×12 back squats
120″ rest between the sets
try to go 2,5 – 5 kg heavier than last week

metcon
5 rounds for time:
-20 ground to overhead 15/20kg
-10 pull ups
-10 toes to bar

basic strength & technique
modul I – squats

endurance
7 rounds for time:
-10 burpees
-20 goblet squats
-40 russian twists
-50 double unders
timecap 35′

Dienstag

07/11/2017

wod
strength
3×6 deadlifts
find a heavy single first
and then do 3×6 reps at 80% of your daily max

metcon
12′ amrap:
-25 kb russian swings
-10 burpee box step overs

finisher
3 rounds of:
-alap plank
-30 abmat sit ups

basic strength & technique
modul II – presses

endurance
6×4’ on/2’ off:
-20 jumping lunges
-40 kb russian swings
-60 mountain climbers
you have to finish 20 burpees
during the „off period“
for every burpee missing
you have to do 3 burpees at the end of the wod

Mittwoch

08/11/2017

wod
skillwork
bar muscle up

metcon
15′ emom:
1st – 3 bar muscle ups
2nd – 50 jumping jacks
3rd – 45“ hollow hold

assistance
accumulate 4′ farmers carry with body weight

basic strength & technique
modul III – basic lifts

endurance
7 rounds for time:
-10 burpees
-20 goblet squats
-40 russian twists
-50 double unders
timecap 35′

Donnerstag

09/11/2017

wod
strength
3×12 front squats
120″ rest between the sets
try to go 2,5 – 5 kg heavier than last week

metcon
for time:
-100 double unders
-75 db/kb snatches
-50 kb frontrack lunges
-25 ring dips

basic strength & technique
modul IV – gymnastics

endurance
6×4’ on/2’ off:
-20 jumping lunges
-40 kb russian swings
-60 mountain climbers
you have to finish 20 burpees
during the „off period“
for every burpee missing
you have to do 3 burpees at the end of the wod

Freitag

10/11/2017

wod
skillwork
snatch

strength
5×6 snatch pulls
6×2 snatch complex
(1 power sn. + 1 ovhd squat)
do a 2“ pause in the power position
before moving down for the overhead squat

metcon
4 rounds for time:
-12 double kb/db deadlifts
-6 strict pull ups

Samstag

11/11/2017

wod
skillwork
ring climb

metcon
2-4-6-8-10-12-14-16-18-20 for time:
-wallball shots
-burpees
3 ring climbs between the rounds

assistance
3×8 splits squats

basic strength & technique
modul V – kettlebells

Sonntag

12/11/2017

wod
strength
4×8 push press
1x amrap push press
drop down the weight by 10% and go until failure

metcon
in teams of 2 – for time:
-100 call ergo
-100 toes to bar
-100 russian swings 20/32kg
-100 push ups
only one is allowed to work

assistance
3×10 alternating one arm hang

endurance
7 rounds for time:
-10 burpees
-20 goblet squats
-40 russian twists
-50 double unders
timecap 35′