Workouts | KW46 2017 | Innere Stadt

“Ich bin müde, sehr sogar, ich glaub ich geh wieder nach Hause.” – Forrest Gump

Montag

13/11/2017

wod
strength
3×20 bent over rows
120“ rest between sets

metcon
25′ amrap:
-10 burpees
-10 weighted sit ups
-10 push ups
-10/10 one arm kb/db overhead lunges

assistance
150 band pull aparts

basic strength & technique
modul II – presses

endurance
40′ amrap:
-50 air squats
-40 kb swings
-30 jumping pull ups
-20 v ups
-10 burpees
-20 v ups
-30 jumping pull ups
-40 kb swings
-50 air squats
-40 kb swings
-30 jumping pull ups

Dienstag

14/11/2017

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

metcon
teams of 2 – 20′ amrap:
-50 jumping jacks
-amrap ring rows
one is doing a round while the other one has break
score = ring rows

basic strength & technique
modul III – basic lifts

endurance
for time:
5 rounds of
-15 cal ergo
-15 push ups
then 5 rounds of
-50 double unders
-15 wallball shots
then 5 rounds of
-50 jumping jacks
-15 goblet squats

Mittwoch

15/11/2017

wod
skillwork
clean

3 rounds for movement quality:
-5 hang clean pulls
-5 hang muscle cleans
-5 hang power cleans
-5 front squats
with an empty bar

strength
5×3 hang power cleans

metcon
for time:
-60 pistols
-50 toes to bar
-40 box steps
-30 deadlifts
-20 power cleans
-10 front squats
timecap: 15′

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-50 air squats
-40 kb swings
-30 jumping pull ups
-20 v ups
-10 burpees
-20 v ups
-30 jumping pull ups
-40 kb swings
-50 air squats
-40 kb swings
-30 jumping pull ups

Donnerstag

16/11/2017

wod
skillwork
handstand walk

metcon
3 rounds of:
-2′ amrap double unders
-2′ amrap handstand walk/
wall facing handstand hold

finisher
3 rounds:
-amrap unbroken double unders
/fast single unders
-alap deadhang

basic strength & technique
modul V – kettlebells

endurance
for time:
5 rounds of
-15 cal ergo
-15 push ups
then 5 rounds of
-50 double unders
-15 wallball shots
then 5 rounds of
-50 jumping jacks
-15 goblet squats

Freitag

17/11/2017

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

metcon
teams of 2 – 4 rounds for time:
-50 double kb/db shoulder to overhead 2×12/24kg
-50 double kb/db deadlifts
-50 double kb/db front squats
2 dumbells or kettlebells – only one working

finisher
100 split squats

Samstag

18/11/2017

wod
metcon
for time:
-100 kb russian swings 16/24kg
emom – 5 burpees
3′ rest
then
-100 burpees
emom – 5 kb russian swings

assistance
3 rounds for movement quality:
-10/10 kb wind mills
-10 jefferson curls
-10 barbell russian twists

basic strength & technique
modul I – squats

Sonntag

19/11/2017

wod
strength
6×6 straight leg deadlifts

metcon
15′ emom:
even – 10 strict ring dips
odd – 10 strict pull ups

finisher
3 rounds of:
-10 sit ups
-10 tuck ups
-10 v-ups
-10 hollow rocks
-1′ rest

endurance
40′ amrap:
-50 air squats
-40 kb swings
-30 jumping pull ups
-20 v ups
-10 burpees
-20 v ups
-30 jumping pull ups
-40 kb swings
-50 air squats
-40 kb swings
-30 jumping pull ups