Workouts | KW36 2017 | Innere Stadt

“Milk is for babies. When you grow up you have to drink beer.” – Arnold Schwarzenegger

Montag

04/09/2017

wod
strength
15′ to find your daily
5rm, 3rm and 1rm
-floor press

metcon
12′ amrap:
-30 kb russian swings
-20 push ups
-10 pull ups

basic strength & technique
modul IV – gymnastics

endurance
7′ amrap
-7 burpees
-7 push ups
2′ rest
7′ amrap
-7 burpee box steps
-2 wall walks
2’rest
7′ amrap
-7 bar facing burpees
-7 strict pull ups
2′ rest
7′ amrap
-7 lateral burpees
-20 hollow rocks

Dienstag

05/09/2017

wod
skillwork
power snatch

metcon
14′ amrap:
-15 toes to bar
-15 power snatches 20/30kg
-15 toes to bar
-12 power snatches 25/40kg
-15 toes to bar
-9 power snatches 30/50kg
-15 toes to bar
-6 power snatches 35/55kg
-15 toes to bar
-3 power snatches 40/60kg
-15 toes to bar
-amrap power snatches 45/70kg

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
-30 air squats
-60 kb russian swings
-30 air squats
-60 jumping pull ups
-30 air squats
-60 overhead lunges
-30 air squats
-60 push ups
-30 air squats
-60 double unders
-30 air squats
-60 russian twists
-30 air squats

Mittwoch

06/09/2017

wod
metcon
for time:
-1 round run
-20 kb front rack lunges
-1 round run
-40 sit ups
-1 round run
-60 double unders
-1 round run
-40 sit ups
-1 round run
-20 kb front rack lunges
-1 round run

basic strength & technique
modul I – squats

endurance
7′ amrap
-7 burpees
-7 push ups
2′ rest
7′ amrap
-7 burpee box steps
-2 wall walks
2’rest
7′ amrap
-7 bar facing burpees
-7 strict pull ups
2′ rest
7′ amrap
-7 lateral burpees
-20 hollow rocks

Donnerstag

07/09/2017

wod
strength
15′ to find your daily
5rm, 3rm and 1rm
-front squats

metcon
thruster test week 3
12′ emom:
-12 thrusters
same weight like last week

basic strength & technique
modul II – presses

endurance
40′ amrap:
-30 air squats
-60 kb russian swings
-30 air squats
-60 jumping pull ups
-30 air squats
-60 overhead lunges
-30 air squats
-60 push ups
-30 air squats
-60 double unders
-30 air squats
-60 russian twists
-30 air squats

Freitag

08/09/2017

wod
metcon
4 rounds of:
-15 cal row/bike/ski erg
-10 lateral burpees (empty barbell)
-amrap sitting strict press
5′ window for every round;
go hard, this is for lactate capacity

finisher
10′ easy pace:
-14 burpees
-1 small round run

Samstag

09/09/2017

Summer in the City Event 4
Paintball
Treffpunkt: 10:00 Uhr
Paintball Action Park
Freizeitzentrum 1, 2471 Pachfurth
Kosten: 40€ pro Nase
(inkl. kompletter Ausrüstung,
500 Kugeln & ein Getränk)

Sonntag

10/09/2017

wod
strength
15′ to find your daily
5rm, 3rm and 1rm
-pull ups

gymastics conditioning
4 rounds for movement quality:
-5 skin the cat
-5 jefferson curls

finisher
10 rounds of:
-20 hollow rocks
-20 arch rocks

endurance
7′ amrap
-7 burpees
-7 push ups
2′ rest
7′ amrap
-7 burpee box steps
-2 wall walks
2’rest
7′ amrap
-7 bar facing burpees
-7 strict pull ups
2′ rest
7′ amrap
-7 lateral burpees
-20 hollow rocks