Workouts | KW48 2017 | Innere Stadt

“You have to be somebody.” – Bob Marley

Montag

27/11/2017

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

metcon
5 rounds for time:
-10 renegade rows 12/20kg
-15 double kb russian swings 12/20kg
-30 front rack lunges 12/20kg
-45“ front plank
time cap 25′

basic strength & technique
modul IV – gymnastics

endurance
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 airsquats
3′ rest between the rounds

Dienstag

28/11/2017

wod
metcon
16′ amrap:
-5 handstand push ups
-10 ring rows
-15 toes to bar

assistance
shoulder care – 4 rounds of:
-10 t’s
-10 y’s
-10 i’s
go unbroken each round – 1′ rest between the rounds

basic strength & technique
modul V – kettlebells

endurance
45′ amrap:
-3′ ski/row/bike
-30 burpees
-30 double unders
-30 boxsteps

Mittwoch

29/11/2017

wod
skillwork
clean

strength
build a heavy clean double
-1×4@65%
-1×3@75%
-1×3@80%
-1×2@90%
focus of the next 4 weeks is
to increase weights in your clean

metcon
for time:
-10 clusters 40/60kg
-100 double unders
-8 clusters 40/60kg
-80 double unders
-6 clusters 40/60kg
-60 double unders
-4 clusters 40/60kg
-40 double unders
-2 clusters 40/60kg
-20 double unders
time cap 10′

finisher
4 rounds 45“ on/15″ off each exercise:
-hollow hold
-arch hold

basic strength & technique
modul I – squats

endurance
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 airsquats
3′ rest between the rounds

Donnerstag

30/11/2017

wod
skillwork
db get up

strength
10′ to find your daily 2 rep max db get up

metcon
18′ emom:
1st – 6 deadlifts 80/100kg
2nd – 12 pull ups
3rd – 18 boxsteps

basic strength & technique
modul II – presses

endurance
45′ amrap:
-3′ ski/row/bike
-30 burpees
-30 double unders
-30 boxsteps

Freitag

01/12/2017

wod
metcon
„team murph“
in teams of 3 for time:
buy in – 200 cal ergo
then
-100 pull ups
-200 push ups
-300 air squats
then
buy out – 200 cal ergo
only one is allowed to work
(do small sets and quick transitions in all exercises)
time cap  30′

finisher
5 rounds of:
-20 back extensions
-alap toes to bar hold

Samstag

02/12/2017

wod
strength
establish a daily max at this complex
4 push presses + 1 split jerk
then
3 sets @95% of daily max

metcon
3 rounds 45“on/15“off:
-pike compression hold
-ring support hold
-wall facing handstand hold
-farmers carry @bodyweight

basic strength & technique
modul III – basic lifts

Sonntag

03/12/2017

wod
strength
work up to a set of 4 heavy backsquats
then
2×4@70%
2×4@80%
2×4@90%

metcon
for time:
-1 ring climb
-10 burpees
-30 kb russian swings
-1 ring climb
-9 burpees
-27 kb russian swings
-1 ring climb
-8 burpees
-24 kb russian swings

-1 ring climb
-1 burpee
-3 kb russian swings

endurance
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 airsquats
3′ rest between the rounds