Workouts | KW49 2017 | Innere Stadt

“Always make your future bigger than your past.” – Dan Sullivan

Montag

04/12/2017

wod
strength
5×4 push jerks
do a 3“ pause in the catching positionmetcon
for time:
-100 jumping jacks
-75 moutain climbers
-50 goblet squats
-25 burpees
-50 goblet squats
-75 mountain climbers
-100 jumping jack
sfinisher
16x 20″ on/10″ off:
-hollow hang
-arch hang

basic strength & technique
modul V – kettlebells

endurance
10′ amrap
-15 cal ergo
-15 burpees
2′ rest
10′ amrap
-30 staircase jumps
-15 push ups
2′ rest
10′ amrap
-30 kb russian swings
-15 goblet squats

Dienstag

05/12/2017

wod
skillwork
kipping chest to bar pull up

metcon
12′ emom:
1st – 6 chest to bar pull ups
2nd – 40“ hollow position hold
3rd – 40“ kip swings
4th – 40“ arch position hold

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

basic strength & technique
modul I – squats

endurance
for time:
buy in – 50 burpees
then 10 rounds of
-30 double unders
-9 one arm kb thruster
buy out – 50 burpees
alternate hands after a full round

Mittwoch

06/12/2017

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

metcon
„Team DT“
teams of 2 – 10 rounds for time:
-12 deadlifts 50/70kg
-9 hang power cleans 50/70kg
-6 shoulder to overhead 50/70kg
change after every exercise

basic strength & technique
modul II – presses

endurance
10′ amrap
-15 cal ergo
-15 burpees
2′ rest
10′ amrap
-30 staircase jumps
-15 push ups
2′ rest
10′ amrap
-30 kb russian swings
-15 goblet squats

Donnerstag

07/12/2017

wod
strength
5×4 paused frontsquats
do a 3“ pause in the bottom position

metcon
4 rounds for time:
-50 double unders
-20 toes to bar

durante core
3 rounds of:
-10 hollow rocks
-10 v-ups
-10 tuck ups
-10“ hollow hold
1’rest
go unbroken if possible

basic strength & technique
modul III – basic lifts

endurance
for time:
buy in – 50 burpees
then 10 rounds of
-30 double unders
-9 one arm kb thruster
buy out – 50 burpees
alternate hands after a full round

Freitag

08/12/2017

wod
skillwork
kb snatch

metcon
30′ emom:
even – kb snatch
odd – 15 hollow rocks
don’t change hands throughout the minute

basic strength & technique
modul IV – gymnastics

Samstag

09/12/2017

wod
skillwork
clean

strength
build a heavy clean double
-1×4@70%
-1×3@75%
-1×3@85%
-1×2@90%
focus of the next 4 weeks is
to increase weights in your clean

metcon
teams of 3 for time:
buy in – 100 cal ergo
then 15 rounds (i go you go) of
-20 burpees
then
buy out – 100 cal ergo
only one working

basic strength & technique
modul V – kettlebells

Sonntag

10/12/2017

wod
strength
3×3 weighted pull ups
do one last set of max rep
pull ups without weight

metcon
3 rounds of:
-10 get ups
-20 abmat sit ups
-30 russian twists 10/20kg
-40 kb russian swings

assistance
2 rounds of:
for 90“ every 4“ one band pull apart
-30“ rest
-100 fast band pull aparts
-30“ rest

endurance
10′ amrap
-15 cal ergo
-15 burpees
2′ rest
10′ amrap
-30 staircase jumps
-15 push ups
2′ rest
10′ amrap
-30 kb russian swings
-15 goblet squats