Workouts | KW37 2015 | Währing

„You are not here merely to make a living. You are here in order to enable the world to live more amply, with greater vision, with a finer spirit of hope and achievement. You are here to enrich the world, and you impoverish yourself if you forget the errand.“ – Woodrow Wilson

Montag

07/09/2015

 

wod
strength
20′ to perform a 3rm deadlift

metcon
21-15-9
-power cleans 40/60kg
-toes to bar

endurance
6 rounds for time:
-8 backsquats 60/80kg
-12 burpee pull ups
-15 kb russian swings 24/32kg
-run 1 lap

Dienstag

08/09/2015

wod
strength
20′ to perform your 3rm pull ups

metcon
5 rounds for time:
-6 renegade rows 2×12/2x16kg
-8 ring dips
-12 ring rows

basic strength & technique
modul III – basic lifts

girls class
endurance

Mittwoch

09/09/2015

wod
„the seven“

7 rounds for time:
-7 handstand push ups
-7 thrusters 30/40kg
-7 knees to elbows
-7 deadlifts 80/100kg
-7 burpees
-7 kb swings 24/32kg
-7 pull ups

basic strength & technique
modul IV – gymnastics

endurance
partner wod:
45′ amrap:
one is holding a position,
while the other one is finishing a round:
-15 burpees
-30 staircase jumps
-30 russian twists 5/10kg

holding positions:
-1st round: plank
-2nd round: wallsit
-3rd round: hollow position

everytime you have to give up the position:
5 burpee tuck jumps for both, then continue

Donnerstag

10/09/2015

wod
skill- work
power snatch

metcon
15′ amrap:
-5 power snatches
-5 overhead squats

basic strength & technique
modul V – kettlebells

girls class
never skip leg day!

Freitag

04/09/2015

wod
strength:
20′ to perform a 3rm back squat

metcon
16′ amrap
-4 muscle ups
-20 kb snatches 16/24kg
-30 goblet squats 16/24kg

basic strength & technique
modul I – squat

Samstag

11/09/2015

wod
outdoor workout

Sonntag

12/09/2015

wod
strength
20′ to perform a 3rm strict press

metcon
core stability:
-100 hollow rocks
-100 supermans
-100 ghd sit ups
-100 ghd hip extensions
split as desired & do this on your own after the strict press!

basic strength & technique
modul II – press