Workouts | KW47 2017 | Innere Stadt

“Success is a decision, not a gift.” – Steve Backley

Montag

20/11/2017

wod
strength
30-20-10-20-30
-push press
start with light weight,
increase by 5-10 kg for the next 2 sets
and decrease weight again by increasing reps
 

metcon
for time:
buy in –  80 double unders
then 4 rounds of
-20 toes to bar
-20 kb frontrack lunges 16/28kg
buy out – 80 double unders

basic strength & technique
modul III – basic lifts

endurance
for time:
4 rounds of
-1 wall walk
-10 burpees
-100 double unders
then 4 rounds of
-2 wall walks
-20 kb swings
-200 mountain climbers
then 4 rounds of
-3 wall walks
-30 air squats
-75 staircase jumps

Dienstag

21/11/2017

wod
skillwork
clean

strength
build a heavy double
-1×4@60%
-1×3@70%
-1×3@80%
-1×2@90%
focus of the next 4 weeks is
to increase weights in your clean

metcon
8′ amrap:
-16 db/kb snatches
-8 push ups

assistance
3×10/10
one leg deadlifts

basic strength & technique
modul IV – gymnastics

endurance
3 rounds of:
4′ amrap wallball shots
1′ rest
4′ amrap burpees
1′ rest
4′ amrap kb swings
1′ rest

Mittwoch

22/11/2017

wod
skillwork
bar muscle up

metcon
12′ emom:
1st –  5 bar muscle ups
2nd – 10 evil wheels
3rd – lateral burpees

basic strength & technique
modul V – kettlebells

endurance
for time:
4 rounds of
-1 wall walk
-10 burpees
-100 double unders
then 4 rounds of
-2 wall walks
-20 kb swings
-200 mountain climbers
then 4 rounds of
-3 wall walks
-30 air squats
-75 staircase jumps

Donnerstag

23/11/2017

wod
strength
3×12 deadlifts
120″ rest between sets

metcon
10-9-8-7-…-1 – for time:
-sumo deadlift high pull 20/32kg
-goblet squat 
20/32kg
-shoulder to overhead 
20/32kg

assistance
100 hollow rocks

basic strength & technique
modul I – squats

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

24/11/2017

wod
metcon
teams of 2 – for time:
4 rounds of
-40 cal ergo
-20 pull ups
2′ rest
then 4 rounds of
-40 burpees
-20 toes to bar
only one is working

Crossmas Party
Start 18:00 | Crosszone 1190
inkl. hauseigener Liveband, DJ,
Pop-up Weihnachtsmarkt uvm.

Samstag

24/11/2017

wod
strength
back squat

12′ emom:
1st – 3 reps
2nd – 4 reps
3rd –  5 reps
4th – 3 reps
5th – 4 reps
6th – 5 reps

take 70% of your 1 RM and stick to that weight

metcon
10 rounds for time:
-20 kb russian swings 20/28kg
-35 double unders
time cap: 20′

assistance
accumulate 4′ of deadhang

basic strength & technique
modul II – presses

Sonntag

26/11/2017

wod
strength
3×12 bent over rows
120′ rest between sets

metcon
for time:
-60 wallball shots
-50 pull ups
-40 box steps
-30 kb shoulder to overhead 16/24kg
-20 pistols
-10 handstand push ups

endurance
for time:
4 rounds of
-1 wall walk
-10 burpees
-100 double unders
then 4 rounds of
-2 wall walks
-20 kb swings
-200 mountain climbers
then 4 rounds of
-3 wall walks
-30 air squats
-75 staircase jumps