Workouts | KW50 2017 | Innere Stadt

“Sports should not become routine. It should be about passion.” – Kapil Dev

Montag

11/12/2017

wod
skillwork
pistol

metcon
f
or time:
buy in – 30 pistols
then 5 rounds of
-50 double unders
-15 pull ups
buy out – 30 pistols
time cap 25′

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 I – squats

endurance
for time:
buy in – 150 double unders
then 10 rounds of
-5 pull ups
-10 push ups
-15 squats
-30 high knees
then
buy out – 150 double unders

Dienstag

12/12/2017

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
16′ emom:
1st – 2 deadlifts 80/100kg
/2 bar facing burpees
2nd – 3 deadlifts
/3 bar facing burpees
3rd – 4 deadlifts 80/100kg
/4 bar facing burpees
4th – 5 deadlifts
/5 bar facing burpees
5th – 2 deadlifts 80/100kg
/2 bar facing burpees
6th – 3 deadlifts
/3 bar facing burpees
7th – 4 deadlifts 80/100kg
/4 bar facing burpees
8th – 5 deadlifts
/5 bar facing burpees
….

assistance
2×1′ jefferson curl
easy hanging – no hard stretch

basic strength & technique
modul II – presses

endurance
40′ amrap:
3-6-9-12-14-16-…
-kb swings
-wallball shots
-burpees

Mittwoch

13/12/2017

wod
strength
work up to a 3rm push press
then
3×5 push press with 85-90%

metcon
5 rounds of 5′ work, 1′ rest:
1st – wallball shots
2nd – kb swings
3rd – box steps
4th – push press 20/35kg
5th – double unders
complete every minute as much reps as possible

basic strength & technique
modul III – basic lifts

endurance
for time:
buy in – 150 double unders
then 10 rounds of
-5 pull ups
-10 push ups
-15 squats
-30 high knees
then
buy out – 150 double unders

Donnerstag

14/12/2017

wod
skillwork
handstand walk

metcon
for time:
buy in – 20m handstand walk
then 5 rounds of
-20 push ups
-20 v-ups
buy out – 20m handstand walk

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 IV – gymnastics

endurance
40′ amrap:
3-6-9-12-14-16-…
-kb swings
-wallball shots
-burpees

Freitag

15/12/2017

wod
strength
work up to a daily 3rm back squat
then
do 40 reps with 80% of your 3rm
in as few sets as possible

metcon
for time:
-100 toes to bar
everytime you break your set
-30 russian twists 15/20kg

finisher
„30sekchallenge“
30“ amrap squats
http://www.30sekchallenge.at/
for every squat 10c to project Dream Rocket,
don’t forget your camera!

Samstag

16/12/2017

wod
strength
3×20 ring rows
last set max reps

metcon
12′ amrap:
-25 pull ups
-50 kb russian swings
-100 one arm kb/db overhead squats

finisher
3′ amrap/each leg
-one legged step ups

basic strength & technique
modul V – kettlebells

Sonntag

17/12/2017

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

metcon
25′ amrap:
-15 kb/db bent over rows
-10/10 sitting one arm db press
-10/10 suitcase deadlifts
-30 band pull aparts

endurance
for time:
buy in – 150 double unders
then 10 rounds of
-5 pull ups
-10 push ups
-15 squats
-30 high knees
then
buy out – 150 double unders