Workouts | KW27 2015 | Währing

„Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariably come your way.“ – Les Brown

Montag

29/06/2015

 

wod
strength
10′ emom:
-5 overhead squats
-5 good mornings

metcon
4 rounds for time:
-20 pistols
-20 push ups
-30 double unders

basic strength & technique
modul II – press

endurance
buy in: 3 rounds around the block
then
10 rounds of:
-20 jump squats
-15 jumping slam balls
10 burpees
then 
buy out: 2 rounds around the block

Dienstag

30/06/2015

wod
skill- work:
handstand walk

metcon
21-15-9
-handstand push ups
-deadlifts 80/100kg

basic strength & technique
modul III – basic lifts

girls class
gymnastics

Mittwoch

01/07/2015

wod
strength
10′ emom:
-5 pull ups
-5 strict press

metcon
buy in: 2 times around the block
then:
10-1 for time:
-toes to bar
-wallball shots 9/12kg

basic strength & technique
modul IV – gymnastics

endurance
kb endurance:
5 rounds of 1′ work, 1’rest after each round
-kb snatch
-kb clean & jerk
-kb push press
-kb swings
-burpees

Donnerstag

02/07/2015

wod
skill-work
hang snatch

metcon
15′ emom:
-1 hang snatch
-2 overhead squats
-5 jumping slam balls

basic strength & technique
modul V – kettlebells

girls class
core

Freitag

03/07/2015

wod
strength
10′ emom:
-5 sumo deadlifts
-5 hip thrusts

metcon
150 kb clean & jerks 16/24kg
everytime the kb touches the ground:
-10 burpees over the kb

basic strength & technique
modul I – squat

Samstag

04/07/2015

wod
outdoor workout

Sonntag

05/07/2015

wod
strength
10′ emom:
-5 heavy kb russian swings
-4 evil wheels

metcon
12′ amrap:
3-6-9-12…
-front squats 30/50kg
-push press 30/50kg


basic strength & technique
modul II – press