Workouts | KW44 2017 | Innere Stadt

“The uglier a man’s legs are, the better he plays golf – it’s almost a law.” – H. G. Wells

Montag

30/10/2017

wod
skillwork
pistols

metcon
10′ e2mom
-10 pistols
-10 pull ups
straight into 10′ amrap
-10 pistols
-10 pull ups

assistance
3 rounds for movement quality:
-45″ pistol hold high position
-45″ pistol hold deep position

basic strength & technique
modul V – kettlebells

endurance
6′ amrap
-10 wallball shots
-30 jumping jacks
1′ rest
6′ amrap
-10 goblet squats
-30 double unders
1′ rest
6′ amrap
-10 jumping lunges
-30 bicycle crunches
1′ rest
6′ amrap
-10 squat jumps
-30 russian twists
1′ rest
6′ amrap
-10 air squats
-30 jumping pull ups

Dienstag

31/10/2017

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

metcon
30′ emom:
1st – right arm turkish get ups 12/16kg
2nd – left arm turkish get ups 12/16kg
3rd – straddle stretch hold
4th – paleo sit
5th – 30“ wall facing handstand hold
6th – close grip bar hang

basic strength & technique
modul I – squats

endurance
20′ e4mom
-20 cal ergo
-20 kb russian swings
-15 wallball shots
-10 push ups
-5 burpees
2′ rest
20′ e4mom
-30 double unders
-20 goblet squats
-15 sit ups
-10 jumping lunges
-5 burpees

Mittwoch

01/11/2017

wod
strength
3×8 deadlifts
find a heavy single first
and then do 3×8 reps at 80% of your daily max

metcon
5 rounds for time:
-10 deadlifts
-10 push ups
3 rounds of
-20 pull ups
-20 goblet squats 16/24kg
1 round of
-40 toes to bar
-40 burpees

basic strength & technique
modul II – presses

Donnerstag

02/11/2017

wod
strength
4x press complex
(4 strict press + 2 push press)
90“ rest between the sets

metcon
5′ amrap
-30 russian twists
-30 kb russian swings
1′ rest
5′ amrap
-30 jack knifes
-30 hollow rocks
1′ rest
5′ amrap
-30 russian twists
-30 kb russian swings

finisher
100 bulgarian split squats bodyweight

basic strength & technique
modul III – basic lifts

endurance
6′ amrap
-10 wallball shots
-30 jumping jacks
1′ rest
6′ amrap
-10 goblet squats
-30 double unders
1′ rest
6′ amrap
-10 jumping lunges
-30 bicycle crunches
1′ rest
6′ amrap
-10 squat jumps
-30 russian twists
1′ rest
6′ amrap
-10 air squats
-30 jumping pull ups

Freitag

03/11/2017

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

metcon
teams of 2 – for time:
-100 double unders
-50 alt db/kb snatches
-100 double unders
-50 alt db/kb snatches
-100 double unders
-50 alt db/kb snatches
-100 double unders

finisher
30 one arm db overhead squats

Samstag

04/11/2017

wod
skillwork
kipping work for toes to bar and pull ups

metcon
24′ emom:
odd
-5 kipping pull ups
-5 burpees
even
-5 kipping toes to bar
-5 burpees

basic strength & technique
modul IV -gymnastics

Sonntag

05/11/2017

wod
skillwork
squat clean

metcon
15′ amrap:
-30 air squats
-20 push ups
-10 squat cleans

assistance
3x 45“ german hang

endurance
20′ e4mom
-20 cal ergo
-20 kb russian swings
-15 wallball shots
-10 push ups
-5 burpees
2′ rest
20′ e4mom
-30 double unders
-20 goblet squats
-15 sit ups
-10 jumping lunges
-5 burpees