Workouts | KW40 2015 | Währing

“Luck is a dividend of sweat. The more you sweat, the luckier you get.” – Ray Kroc

Montag

28/09/2015

 

wod
strength
18′ to perform your 3rm deadlift
and complete 15 reps with your 3rm
in any order you want

metcon
20′ amrap
-12 kb russian swings 16/24kg
-12 goblet squats 16/24kg
-12 toes to bar
-7 burpee pull ups

basic strength & technique
modul V – kettlebells

endurance
7 rounds for time:
-endurance work
-20 kb russian swings 16/24kg
-15 burpees

endurance work: choose between
one round running, 150 double unders,
750m rowing or 150 staircase jumps

Dienstag

29/09/2015

wod
strength
18′ to perform your 3rm front pull up
and complete 15 reps with your 3rm
in any order you want

metcon
13′ amrap:
2-4-6-8-10…
-push ups
-jump squats

basic strength & technique
modul I – squat

girls class
strength endurance

Mittwoch

30/09/2015

wod
„german throwdown qualifier 3“

10-1 for time:
-handstand push ups
-snatch 45/70kg

basic strength & technique
modul II – press

endurance
7 x 4′ work 1’rest:
-30 double unders
-20 jumping pull ups
-30 mountain climbers
-20 burpees
1’rest

Donnerstag

01/10/2015

wod
skill- work
muscle up

metcon
14′ amrap:
-3 muscle ups
-50 double unders

basic strength & technique
modul III – basic lifts

girls class
speed up

Freitag

02/10/2015

wod
strength:
18′ to perform your 3rm front squat
and complete 15 reps with your 3rm
in any order you want

metcon
5 rounds for reps:
-1′ kb snatch left 16/20kg
-1′ kb snatch right 16/20kg
-1′ rest
perform 5 burpees while rest

basic strength & technique
modul IV – gymnastics

Samstag

03/10/2015

wod
outdoor workout

Sonntag

04/10/2015

wod
strength
18′ to perform your 3rm strict press
and complete 15 reps with your 3rm
in any order you want

metcon
20′ for movement quality
-4 skin the cat
-3 l-sit hold to frogstand
-10 weighted pistols

basic strength & technique
modul V – kettlebells