Workouts | KW26 2015 | Währing

„We don’t always get the kind of work we want, but we always have a choice of whether to do it with good grace or not.” – Christopher Lee

Montag

22/06/2015

 

wod
strength
10′ emom:
-4 push press
– 4 front squats

metcon
tabata this! 8×20“/10“
-burpees
-hollow rocks
-superman circles
-jump squats

basic strength & technique
modul I – squat

endurance
40′ amrap:
-30 russian twist 16/24kg
-40 kb swings 16/24kg
-50 goblet squats 16/24kg
-1 time around the block

 

Dienstag

23/06/2015

wod
skill- work:
handstand hold

metcon
14′ amrap:
-10 toes to bar
-10 pull ups
-1 wall walk
as long as possible strict work!

basic strength & technique
modul II – press

girls class
never skip leg day

Mittwoch

24/06/2015

wod
strength
10′ emom:
-4 snatch grip deadlifts
-4 pendlay rows

metcon
5 rounds for time:
-10 dynamic kb russian swings 24/32kg
-20 russian twists
-30 air squats

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
-5 pull ups
-10 push ups
-15 airsquats

Donnerstag

25/06/2015

wod
15′ emom:
-1 power clean
-1 thruster
-1 shoulder to overhead
-5 over the bar jumps

basic strength & technique
modul IV – gymnastics

girls class
power up

Freitag

26/06/2015

wod
strength
10′ emom:
-4 pull ups
-4 floor press

metcon
14′ amrap:
-15 wall balls
-20 lunge steps 20/50kg
-5 handstand push ups

 basic strength & technique
modul V – kettlebells

Samstag

27/06/2015

wod
outdoor workout

Sonntag

28/06/2015

wod
strength
10′ emom:
-4 human resistance push ups
-4 curl to press

metcon
for time:
-100 burpees
emom 3 burpee pull ups

basic strength & technique
modul I – squat