Workouts | KW29 2015 | Währing

„I’ve always tried to go a step past wherever people expected me to end up.“ – Beverly Sills

Montag

13/07/2015

 

wod
strength
10-8-6-4-2
-sumo deadlifts
increase weight

metcon
21-15-9 for time:
-kb swings 24/32kg
-burpees

endurance
8 rounds for time:
-6 deadlifts 80%1RM
-1 time around the block

Dienstag

14/07/2015

wod
skill- work:
overhead squats

metcon
for time:
100 overhead squats 30/50kg
-10 Toe to Bar penalty any time the bar comes
down from the overhead position

basic strength & technique
modul V – kettlebells

girls class
upper body strength

Mittwoch

15/07/2015

wod
strength
10-8-6-4-2
-floor press
increase weight

metcon
14′ amrap:
-10 push press 40/60kg
-10 pull ups
-30 double unders

basic strength & technique
modul I – squats

endurance
7 rounds of 1′ work per exercise
-staircase jumps
-russian twists
-goblet squats
-double unders
-burpees
1’rest

Donnerstag

16/07/2015

wod
skill-work
hang clean

metcon
7 rounds for time:
-7 hang cleans 50/70kg
-14 wallball shots 9/12kg

basic strength & technique
modul II – press

girls class
speed up

Freitag

17/07/2015

wod
strength
10-8-6-4-2
-hip thrusts
increase weight

metcon
4×4’on/1’off:
even minute: kb one arm swings 16/24kg
odd minute: kb clean & jerk 16/24kg

basic strength & technique
modul III – basic lifts

Samstag

18/07/2015

wod
outdoor workout

Sonntag

19/07/2015

wod
strength
10-8-6-4-2
-lunge steps
increase weight

metcon
for movement quality:
4×40“on/20“off:
-l-hang
-parallette shoot through
-blossom up
-kb get up- sit up

basic strength & technique
modul IV – gymnastics