Workouts | KW32 2018 | Innere Stadt

„A single sunbeam is enough to drive away many shadows“ – Francis of Assisis

Montag

06/08/2018

wod
metcon
for time:
3 rounds of
-5 handstand push ups
-1 round run
2′ rest then
3 rounds of
-10 burpees
-10 toes to bar
2′ rest then
3 rounds of
-5 pull ups
-10 push ups
time cap 17′

assistance
40 band pull aparts

basic strength & technique
modul III – basic lifts

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-t2b

Dienstag

07/08/2018

wod
metcon
for time:
-10 back squats 45/80kg
-1 kb swing 24/32kg
-9 back squats
-2 kb swings



-1 back squat
-10 kb swings
time cap 20′

assistance
3×10 hollow to arch roll

basic strength & technique
modul IV – gymnastics

endurance
40′ emom:
1st – 10 burpees
2nd – 20 kb russian swings
3rd – 15/20 push ups
4th – 25 squats
5th – 30“ hollow hold

Mittwoch

08/08/2018

wod
metcon
25′ emom:
1st – 10-15 push presses
2nd – 30“-40“ hollow hold
3rd – 10-15 rings rows
4th – 10-15 cals erg
5th – 1′ rest

basic strength & technique
modul V – kettlebells

Donnerstag

09/08/2018

wod
metcon
20′ amrap:
-10 db lateral burpees
-20 db snatches
-30 sit ups

assistance
3×45“ deadhang
1′ rest between the sets

basic strength & technique
modul I – squats

Freitag

10/08/2018

wod
metcon
for time:
-50 double unders
-5 hang squat cleans 40/70kg
-50 double unders
-4 hang squat cleans 45/80kg
-50 double unders
-3 hang squat cleans 50/85kg
-50 double unders
-2 hang squat cleans 55/90kg
-50 double unders
-1 hang squat cleans 60/95kg

basic strength & technique
modul II – presses

Samstag

11/08/2018

wod
outdoor workout

Sonntag

12/08/2018

wod
„Total“
find your 1RM
-back squat
-strict press
-deadlift
15′ time cap for each movement

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-t2b