Workouts | KW16 2018 | Innere Stadt

„The best preparation for tomorrow is doing your best today.“ – H. Jackson Brown Jr.

Montag

16/04/2018

wod
strength
8′ e2mom:
-8 deadlifts
2′ rest
then
1 max effort deadlift with the same weight

 

metcon
for time:
-100 kb clean & jerk
emom – 6 goblet squats

basic strength & technique
modul I – squats

endurance
in teams of 2 – 45′ amrap:
-40 jumping jacks
-30 mountain climbers
-20 squats
one is completing a round 
while the other one is doing burpees
score = burpees

Dienstag

17/04/2018

wod
skillwork
handstand hold/walk/push up

metcon
3 rounds for time:
-20 burpees
-10 handstand push ups
-30 toes to bar
-1′ handstand hold

finisher
100 partner sit ups

basic strength & technique
modul II – presses

endurance
40′ amrap:
-5 burpees
-10 jumping pull ups
-15 squat jumps
-20 russian twists
-25 jumping jacks

Mittwoch

18/04/2018

wod
strength
8′ e2mom:
-8 back squats
2′ rest
then
1 max effort back squat with the same weigh

metcon
20′ for quality:
-10/10 bulgarian split squats
-10/10 suitcase deadlifts
-20 landmine rows
-30 band pull aparts

assistance
accumulate 2′ l-sit
everytime you drop – 15 sit ups

basic strength & technique
modul III – basic lifts

endurance
in teams of 2 – 45′ amrap:
-40 jumping jacks
-30 mountain climbers
-20 squats
one is completing a round 
while the other one is doing burpees
score = burpees

Donnerstag

19/04/2018

wod
skillwork
clean & jerk

metcon
for time:
-5 clean & jerk 35/50kg
-10 lateral burpees
1′ rest

-5 clean & jerk 40/60kg
10 lateral burpees
1’rest

-5 clean & jerk 45/70kg
-10 lateral burpees
-1’rest

-5 clean & jerk 40/60kg
-10 lateral burpees
-1’rest
-5 clean & jerk 35/50kg
-10 lateral burpees

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-5 burpees
-10 jumping pull ups
-15 squat jumps
-20 russian twists
-25 jumping jacks

Freitag

20/04/2018

wod
metcon
teams of 2 – 5 rounds for time:
-50 cal ergo
-40 sit ups
-35 pull ups
-30 push ups
time cap 35′
only one is working

Samstag

21/04/2018

wod
skillwork
double unders

metcon
10 rounds for time:
-20 wallball shots
-30 double unders

durante core
3 rounds of:
-10 hollow rocks
-10 v-ups
-10 tuck ups
-10“ hollow hold

basic strength & technique
modul V – kettlebells

Sonntag

22/04/2018

wod
strength
4 rounds of:
-10 strict pull ups
-10 strict ring dips
-10 renegade rows
2′ rest

metcon
20′ amrap:
buy in – 100 russian twists
then
3 rounds of
-30 kb russian swings 16/24kg
-20 box steps
then
3 rounds of
-30 jumping lunges
-20 box steps
then rest of the time
-kb russian swings 16/24kg

endurance
in teams of 2 – 45′ amrap:
-40 jumping jacks
-30 mountain climbers
-20 squats
one is completing a round 
while the other one is doing burpees
score = burpees