Workouts | KW30 2017 | Innere Stadt

„You’re constantly trying to prove yourself, even after you’ve made it.“ Chester Bennington

Montag

24/07/2017

wod
strength
search for a weight you can perform
20 deadlifts with
then
3×10 with the same weight
60“ rest between the sets

metcon
for time:
-3 rounds run
-20 strict pull ups
-2 rounds run
-15 strict pull ups
-1 round run
-10 strict pull ups

basic strength & technique
modul II – presses

endurance
buy in – 4 rounds around the park
then 30′ amrap:
-5 pull ups
-10 push ups
-15 squats

Dienstag

25/07/2017

wod
metcon
in teams of 2 – for reps:
2′ amrap
-burpees – plank
1′ rest
then 2′ amrap
-kb russian swings – hollow position
1′ rest
then 2′ amrap
-air squats – wall sit
1′ rest
then 2′ amrap
-kb russian swings – hollow position
1′ rest
then 2′ amrap
-burpees – plank
one is working while the other
is holding the static position

you can change partner as often as you like

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
4-6-8-10-…
-goblet squats
-burpees
-jumping lunges
90“ endurance work between the rounds
row/bike/ski/rope/staircase jumps

Mittwoch

26/07/2017

wod
skillwork
high hang clean

metcon
12′ emom:
-2 high hang cleans
-3 thrusters
add one thruster every round

basic strength & technique
modul IV – gymnastics

endurance
buy in – 4 rounds around the park
then 30′ amrap:
-5 pull ups
-10 push ups
-15 squats

Donnerstag

27/07/2017

wod
strength
search for a weight you can perform
20 pendlay rows with
then
3×10 with the same weight
60“ rest between the sets

metcon
for time:
-60 renegade rows
emom – 5 burpee tuck jumps

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
4-6-8-10-…
-goblet squats
-burpees
-jumping lunges
90“ endurance work between the rounds
row/bike/ski/rope/staircase jumps

Freitag

28/07/2017

wod
kb 400 test

Samstag

29/07/2017

wod
outdoor workout

Sonntag

30/07/2017

wod
metcon
20’ emom:
-3 kettlebell c&j
-5 over the kettlebell burpees
-5’ rest
then
-16’ emom:
odd – 10 burpees
even – 8 kb c&j