Workouts | KW23 2015 | Währing

„Um dein wahres Potential zu entdecken, musst du zuerst deine eigenen Grenzen finden und dann musst du den Mut haben sie zu überschreiten.“ – Picabo Street

Montag

01/06/2015

 

wod
„fight gone bad“
5 rounds of 1′ work per exercise and
1′ rest after each round:
-wallballs 6/9kg
-sumo deadlift high pulls 20/30kg
-box steps
-push press 20/30kg
-burpees

basic strength & technique
modul V – kettlebells

endurance
for time:
buy in: run to währinger park and back
then
-50 burpees
-100 kb swings 12/16kg
-100 kb one arm thrusters 12/16kg
then
buy out: run to währinger park and back

Dienstag

02/06/2015

cct – 02/06/15
scaled- version
3 rounds for time:
-15 knees up
-20kb ground to overhead 12/16kg
-30 kb swings 12/16kg


rxd- version

3 rounds for time:
-15 toes to bar
-20 kb ground to overhead 16/24kg
-30 kb swings 16/24kg

basic strength & technique
modul I – squat

girls class
competition tuesday

Mittwoch

03/06/2015

wod
strength
-3×20 backsquats
-30 band pull aparts after every set

metcon
„beats- drinks and disco pump!“
8 rounds for time:
-15 curl to press
-5 burpee pull ups

basic strength & technique
modul II – press

endurance
skill-work:
-running technique

metcon
in teams of 2:
40′ amrap:
one is finishing the follwing:
-40 staircase jumps
-40 russian twists
-20 shuttle runs
while the other one is doing jumping slam balls (5/10kg)
score = jumping slam balls

Donnerstag

04/06/2015

wod
skill-work:
-power clean

metcon
15′ emom:
-3 power cleans
-3 front squats

basic strength & technique
modul III – basic lifts

girls class
speed up

Freitag

05/06/2015

wod
strength
-3×20 strict press
-10 evil wheels after every set

metcon
12′ amrap:
-10 deadlifts 50/70kg
-10 toes to bar
-15 box steps

 basic strength & technique
modul IV – gymnastics

Samstag

06/06/2015

wod
outdoor workout

Sonntag

07/06/2015

wod
strength
-3×20 pendlay rows
-20 superman circles after every set

metcon
16′ amrap:
-1 length handstand walk
-4 lengths overhead walking lunges 10/15kg
-8 lengths farmers walk (bw)

basic strength & technique
modul V – kettlebells