Workouts | KW05 2015 | Währing

„It ain’t about how hard you’re hit, it’s about how you can get hit and keep moving forward. How much you can take and keep moving forward. Get up!“ – Rocky 

Montag

26/01/2015

 

wod
metcon
death by…
-kb clean & jerk 24/32kg

finisher
curcuit training:
3x 40“work/no rest
-jumping lunges
-plank to push up
-mountain climbers

basic strength & technique
modul II – press

Dienstags

27/01/2015

wod
strength
4×10 back squats
4×10 push press

metcon
4 rounds for time:
-15 shoulder to overhead 30/40kg
-30 kb russian swings 16/24kg

basic strength & technique
modul III – basic lifts

girls class
upper body strength

Mittwoch

28/01/2015

wod
„lumberjack“

20′ amrap:
-3 deadlifts 60/80kg
-3 burpees over the bar
-3 box steps
-6 deadlifts
-6 burpees over the bar
-6 box steps
-9 deadlifts
-9 burpees over the bar
-9 box steps

basic strength & technique
modul IV – gymnastics

Donnerstag

29/01/2015

wod
strength
4×10 deadlifts
4×10 pull ups

metcon
10-1:
-pistols
-push ups

basic strength & technique
modul V – kettlebells

girls class
speed up

Freitag

30/01/2015

 wod
skill- work
power snatch

metcon
for time:
21-15-9
-power snatch 30/40kg
-toes to bar
-lunge steps (bb front rack) 30/40kg

basic strength & technique
modul I – squat

Samstag

31/01/2015

wod
skill- work
handstand push ups

for time
8′ amrap:
-8 front squats 40/60kg
-8 handstand push ups
then
3′ rest
then
8′ amrap:
-8 jumping slam balls 6/10kg
-16 bulgarian bag spins

Sonntag

01/02/2015

wod
skill- work
ring work

metcon
10′ emom:
-5 ring dips
-5 ring rows
rest of the minute: plank

finisher
strength grip test

basic strength & technique
modul II – press