Workouts | KW19 2015 | Währing

„Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”– Michael Jordan

Montag

04/05/2015

 

wod
„total“
perform a 1rm squat,
deadlift and strict press

basic strength & technique
modul I – squats

endurance
skill-work
running coordination

metcon:
7 rounds of 4′ on/1′ off:
-15 burpees
-15 tuck jumps
-4x6m shuttle run

Dienstag

05/05/2015

cct – 05/05/15
„modified tmt 2“
scaled version
7 rounds for time:
-7 front squats 30/50kg
-7 ring rows
buy out:
-200 single unders

rxd version
7 rounds for time:
-7 front squats 40/60kg
-7 pull ups
buy out:
-100 double unders

15′ timecap

basic strength & technique
modul II – press

girls class
competition tuesday

Mittwoch

06/05/2015

wod

strength
4 supersets:
-4 turkish get ups
-amrap resistance band push ups

metcon
100-80-60-40-20
-mountain climbers
50-40-30-20-10
-russian twists 10/15kg

basic strength & technique
modul III – basic lifts

endurance
35′ amrap:
-50 box steps
-50 walking lunges
-50 cz jumping jacks
-50 burpees
-50 push ups
-50 shuttle runs (6m)

Donnerstag

07/05/2015

wod
skill-work:
clean & jerk

metcon
for time:
-30 clean & jerks 40/60kg

basic strength & technique
modul IV – gymnastics

girls class
never skip leg day!

Freitag

08/05/2015

wod
strength
3 supersets:
-10/10 bulgarian split squats
-10/10 one legged deadlifts

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

 basic strength & technique
modul V – kettlebells

Samstag

09/05/2015

wod
outdoor workout

Sonntag

10/05/2015

wod
skill work
-pistols

metcon
4 rounds for time:
-20 pistols
-20 db ground to overhead

basic strength & technique
modul I – squats