Workouts | KW52 2014

“Then the Grinch thought of something he hadn’t before! What if Christmas, he thought, doesn’t come from a store. What if Christmas…perhaps…means a little bit more!” – Dr. Seuss

Montag

22/12/2014

 

wod
„filthy fifty“
for time:
-50 box steps
-50 jumping pull-ups
-50 kb swings 16/24kg
-50 walking lunge steps
-50 knees to elbows
-50 push press 20/30kg
-50 back extensions (on the floor)
-50 wall balls 6/9kg
-50 burpees
-50 double unders

basic strength & technique
modul IV – gymnastics

Dienstags

23/12/2014

wod
strength
4 supersets:
-10 backsquats
-60“ wallsit + weight

4 supersets:
-10 good mornings
-20“ power plank

metcon
12′ amrap:
-30 goblet squats 8/16kg
-15 push ups

basic strength & technique
modul V – ketllebells

girls class
tabata this!

Mittwoch

24/12/2014

wod
crosszone christmas special!

Donnerstag

25/12/2014

wod
„12 days of chrismas“
25′ amrap:
-1 clean & jerk 40/60kg
-2 thrusters 40/60kg
-3 box steps
-4 pull ups
-5 bar facing burpees
-6 shoulder to overhead 40/60kg
-7 pistols (alternating)
-8 toes to bar
-9 wall balls 6/9kg
-10 kb swings
-11 hspu
-12 front squats 40/60kg

1st round: 1 c&j, 2nd round: 2 thrusters + 1 c&j, 3rd round: 3 box steps + 2 thrusters + 1 c&j…..

Freitag

26/12/2014

 wod
for time:
buy in
-100 hollow rocks
then
3 rounds:
-26 high jump burpees
-12 sumo deadlifts 60/70kg
-14 floor press 60/70kg
then
buy out
100 russian twists 10/15kg

Samstag

27/12/2014

wod
14′ ampap (as many points as possible) 35kg/60kg
-manchild –>80 points
-strict press –> 70 points
-squat clean –> 60 points
-power clean –> 50 points
-push press –> 40 points
-deadlift –> 10 points

finisher:
battling rope

Sonntag

28/12/2014

wod
skillwork
l- sit, l-hang

metcon
for movement quality:
4 rounds 30”on/30”off:
-static ring hold
-box dips
-hollow position
-arch

finisher
strength grip test

basic strength & technique
modul I – squats