Workouts | KW30 2018 | Innere Stadt

„I have no money, no resources, no hopes. I am the happiest man alive.“ – Henry Miller

Montag

23/07/2018

wod
metcon
2 rounds of 90“ each exercise:
buy in is always – 10 bar facing burpees
-amrap db snatches 15/22,5kg
-amrap ghd sit ups
-amrap power cleans 35/50kg
-amrap bar facing burpees
-amrap double unders
1′ rest bewteen the exercises

basic strength & technique
modul I – squats

endurance
for reps:
9′ amrap
-15 push ups
-50 double unders
then
3′ amrap
-burpees
2′ rest
9′ amrap
-20 air squats
-40 russian twists
then
3′ amrap
-burpees
2′ rest
9′ amrap
-25 kb swings
-40 mountain climbers
then
3′ amrap
-burpees

Dienstag

24/07/2018

wod
strength
16′ emom:
odd – 5 front squats
even – 5 pull ups

metcon
20′ emom:
odd – 10 thrusters
even – 10 pull ups

basic strength & technique
modul II – presses

endurance
10 rounds for time:
-20 ring rows
-10/10 kb overhead lunges
-20 kb russian swings
-20 goblet squats
-20 v-ups

Mittwoch

25/07/2018

wod
metcon
4 rounds for time:
-15m frontrack walking lunges 35/60kg
-30 sit ups

assistance
3×10 standing t-raises
slow upward movement

basic strength & technique
modul III – basic lifts

Donnerstag

26/07/2018

wod
strength
16′ emom:
odd – 5 straight leg deadlifts
even – 5 handstand / pike push ups

metcon
for time:
10-1
-push ups
-kb swings 24/32kg
2’rest then
10-1
-ring rows
-kb russian swings 28/36kg

basic strength & technique
modul IV – gymnastics

Freitag

27/07/2018

wod
metcon
in teams of 3 – 25′ amrap:
-10 cal erg
-10 deadlifts 70/100kg
-10 cal erg
-10 back squats 40/60kg

basic strength & technique
modul V – kettlebells

Samstag

28/07/2018

wod
outdoor workout

Sonntag

29/07/2018

wod
strength
4 rounds of:
-25“ ring support hold
-25″ iso push up hold
15“ between exercises
3’rest then
4 rounds of
-25“ chin over the bar hold
-25“ handstand hold
15“ between exercises

metcon
15′ amrap:
-1 round run
-5 strict pull ups
-10 push ups
-5 strict pull ups
-10 push ups

endurance
for reps:
9′ amrap
-15 push ups
-50 double unders
then
3′ amrap
-burpees
2′ rest
9′ amrap
-20 air squats
-40 russian twists
then
3′ amrap
-burpees
2′ rest
9′ amrap
-25 kb swings
-40 mountain climbers
then
3′ amrap
-burpees