Workouts | KW51 2017 | Innere Stadt

“It’s because I’m green isn’t it?” – The Grinch

Montag

18/12/2017

wod
strength
front squat
-10 reps @ 85%
-10 reps @ 80%
-10 reps @ 75%
-10 reps @ 70%
-10 reps @ 65%
120″ rest between sets

metcon
for time:
-100 barfacing burpees
e2mom – 20 kb russian swings

basic strength & technique
modul II – press

endurance
4 rounds of e3mom:
-40 air squats
-30 db snatches
rest of time amrap burpees
5′ rest then
into 4 rounds of e3mom:
-20 push ups
-40 kb swings
rest of time amrap burpees

Dienstag

19/12/2017

wod
skillwork
kipping pull ups

metcon
for time:
-50 push ups
-25 c2b pull ups
-100 double unders
-25 c2b pull ups
-50 push ups

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 III – basic lifts

endurance
5 rounds for time:
-10 burpees
-20 ring rows
-30 lunges
-40 double unders
-20/30 cal erg

Mittwoch

20/12/2017

wod
in teams of 2 – for time:
4 rounds of
-30 wallball shots 6/9kg
-15 power cleans 40/60kg
then -30 sync barfacing burpees

then 6 rounds of
-20 wallball shots 6/9kg
-10 power cleans 40/60kg
then -20 sync barfacing burpees

then 8 rounds of
-10 wallball shots 6/9kg
-5 power cleans 40/60kg
then -10 sync barfacing burpees

timecap: 35′
only one is allowed to work

basic strength & technique
modul IV – gymnastics

endurance
„chelsea“
30′ emom:
-5 pull ups
-10 push ups
-15 air squats

Donnerstag

21/12/2017

wod
strength
 3×12 push press
120″ rest between sets

metcon
25′ amrap:
-10/10 kb windmill
-20 front rack lunges
-10 renegade rows
focus on movement quality

basic strength & technique
modul V – kettlebells

endurance
4 rounds of e3mom:
-40 air squats
-30 db snatches
rest of time amrap burpees
5′ rest then
into 4 rounds of e3mom:
-20 push ups
-40 kb swings
rest of time amrap burpees

Freitag

22/12/2017

wod
strength
 find your daily 3RM deadlift
then
10-1 touch and go deadlifts with 70-80% of your daily 3RM
(1st set: 10 reps / 2nd set: 9 reps / … / 10th set: 1rep)

metcon
3 rounds for time
-75 air squats
-50 russian twists
-25 toes to bar

Samstag

23/12/2017

wod
strength
find your 1RM weighted chin up
then 2 x max reps chin ups

metcon
teams of 4 for time:
-100 cal ergo / bw farmers hold
-100 db snatches / handstand hold
-200 kb swings / wallsit
-200 cal ergo / plank
A is working on the dynamic exercise
B is holding the static position, C and D are resting

basic strength & technique
modul I – squats

Sonntag

24/12/2017

11:00 / x-mas workout / everyone welcome!
metcon
for time:
-1 bar muscle up
-2 thrusters 30/40kg
-3 handstand push ups
-4 power cleans 30/40kg
-5 push presses 30/40kg
-6 toes to bar
-7 kettlebell swings 24/34kg
-8 pull ups
-9 box jumps/steps
-10 overhead walking lunges 30/40kg
-11 burpees
-12 cal row

start with one bar muscle ups,
move on with one bar muscle up and two thrusters,
move on with one bar muscle up,
two thrusters und three handstand push ups, …