Workouts | KW38 2015 | Währing

„Someone is sitting in the shade today because someone planted a tree a long time ago.“ – Warren Buffet

Montag

14/09/2015

 

wod
strength
20′ to perform your 5rm frontsquat
and complete 25 reps with your 5rm
in any order you want

metcon
tabata this:
-staircase jumps
-push ups
-squat jumps
-burpees

endurance
tabata this!
-staircase jumps
-push ups
-squat jumps
-burpees
-russian twists
-mountain climbers
-double unders
-shuttle run
-goblet squat
-jumping pull ups

Dienstag

15/09/2015

wod
strength
20′ to perform your 5rm floor press
and complete 25 reps with your 5rm
in any order you want

metcon
12′ amrap:
-80 double unders
-40 wallballs
3 burpees penalty everytime
you stop in the middle of a set

basic strength & technique
modul IV – gymnastics

girls class
„crosszone BBP“

Mittwoch

15/09/2015

wod
metcon
5 rounds of:
-2 barbell deadlifts
-4 power cleans
-6 front squats
-8 burpees over the bar
barbell weight is body weight

finisher:
core

basic strength & technique
modul V – kettlebells

endurance
for time:
buy in:
-5 rounds around the block
then
-100 jumping slam balls
-100 wallballs 6/9kg
buy out:
-100 hollow rocks

Donnerstag

16/09/2015

wod
skill- work
hang snatch

metcon
15′ amrap:
-2 hang snatches
-40 kb russian swings 24/32kg

basic strength & technique
modul I – squat

girls class
power girls

Freitag

17/09/2015

wod
strength:
20′ to perform your 5rm sumo deadlift
and complete 25 reps with your 5rm
in any order you want

metcon
10-1 for time:
-double kb deadlift 2×24/2x32kg
-handstand push ups
-double kb clean 2×24/2x32kg

basic strength & technique
modul II – press

Samstag

18/09/2015

wod
outdoor workout

Sonntag

19/09/2015

wod
strength
20′ to perform your 5rm pendlay row
and complete 25 reps with your 5rm
in any order you want

metcon
21-15-9
-thruster 30/40kg
-toes to bar

finisher:
grip strength

basic strength & technique
modul III – basic lifts