Workouts | KW43 2017 | Innere Stadt

“Either you run the day or the day runs you.” – Jim Rohn

Montag

23/10/2017

wod
strength
5×5 tempo deadlifts
touch and go in bottom position,
3“ hold in top position

metcon
4 rounds for time:
-21 air squats
-15 sumo deadlift high pulls 24/32kg
-9 ring dips
timecap 12′

assistance
-100 face pulls

basic strength & technique
modul IV – gymnstics

endurance
teams of 2 – for time:
buy in – 100 cal ergo
partner in plank position
then
15′ amrap you go i go
-12 wallball shots
-12 push ups
buy out – 100 cal ergo
partner in plank position

Dienstag

24/10/2017

wod
strength
3×12 front squats
120″ rest between the sets

metcon
12′ e3mom
-30 double unders
-15 kb swings 16/24kg
-10 bar facing burpees
straight into 8′ amrap
-30 double unders
-15 kb swings 16/24kg
-10 bar facing burpees

finisher
2 rounds 45“ on/15“ off:
-plank
-side plank r
-hollow hold
-side plank l

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
-50 burpees
-50 box steps
-50 kb russian swings
-50 ring rows
-50 goblet squats
-50 push ups

Mittwoch

25/10/2017

wod
strength
10-8-6-10-8-6
-push press
increase weight for every set,
drop down with the weight and go again
with 10-8-6 reps

metcon
for time
10-8-6-4-2
-strict pull ups
-strict handstand push ups

finisher
teams of 2
-100 ring rows
partner in deadhang

basic strength & technique
modul I – squats

endurance
teams of 2 – for time:
buy in – 100 cal ergo
partner in plank position
then
15′ amrap you go i go
-12 wallball shots
-12 push ups
buy out – 100 cal ergo
partner in plank position

Donnerstag

26/10/2017

wod
skillwork
hang snatch

metcon
for time:
21-15-9
-hang snatches
-toes to bar

assistance
3×5 hang snatches
with an empty barbell and a perfect technique

basic strength & technique
modul II – presses

Freitag

27/10/2017

wod
strength
3×12 back squats
120″ rest between the sets

metcon
12′ amrap:
-14 plate walking lunges 15/20kg
-12 burpee plate jump overs
-10 plate sit ups

assistance
2 rounds of:
-20 resistance band hamstring curls
-1′ hollow hold
-1′ arch hold

Samstag

28/10/2017

wod
skillwork
kb clean

metcon
in a 6′ time window find your 3RM kb clean
after a 2′ rest start with
5 rounds for time:
-10 kb cleans
-8 kb shoulder to overhead
-20 burpees

basic strength & technique
modul III -basic lifts

Sonntag

29/10/2017

wod
skillwork
bar muscle up

metcon
30′ emom:
1st – 4 bar muscle ups
2nd – 30“ row/bike
3rd – 15“ parallette l-sit
4th – 30 lateral barbell jumps
5th – rest

endurance
40′ amrap:
-50 burpees
-50 box steps
-50 kb russian swings
-50 ring rows
-50 goblet squats
-50 push ups