Workouts | KW32 2015 | Währing

„Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step.“ – Lao Tzu

Montag

03/08/2015

 

wod
strength
4 supersets:
-10 arnold press
-10 renegade rows

metcon
3 rounds for time:
-50 double unders
-25 toes to bar
-10 ground to overhead 40/60kg

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

Dienstag

04/08/2015

wod
for time:
-50 box steps
-50 jumping pull ups
-50 kb swings 16/24kg
-50 lunge steps
-50 knees to elbow
-50 push press 15/20kg
-50 back extensions
-50 wallball shots
-50 double unders

basic strength & technique
modul III – basic lifts

girls class
speed up

Mittwoch

05/08/2015

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

metcon
for time:
5 rounds of:
-5 front squats 30/40kg
-5 handstand push ups
2’rest then
4 rounds of:
-4 frontsquats 40/60kg
-4 handstand push ups

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap
-1 time around the block
-100 russian twists 10/15kg
-10 evil wheels

Donnerstag

06/08/2015

wod
skill- work
clean

metcon
14′ emom:
-1 clean pull
-1 hang clean
-1 full clean
-3 jumping slam balls

basic strength & technique
modul V – kettlebells

girls class
„fran“

Freitag

07/08/2015

wod
strength
4 supersets
-10 overhead squats
-10 good mornings


metcon
4 rounds of 1′ work:
-kb one arm swing
-kb clean & jerk
-kb snatch
-kb push press
-kb one arm swing
1′ rest

basic strength & technique
modul I – squats

Samstag

08/08/2015

wod
outdoor workout

Sonntag

09/08/2015

wod
strength
4 supersets:
-10 ring rows
-10 ring dips

metcon
4 rounds of:
-5 skin the cat
-20“ false grip hold
-6l farmers walk (bw)
20 push ups

basic strength & technique
modul II – press