Workouts | KW41 2015 | Währing

„Perfection is not attainable, but if we chase perfection we can catch excellence.“ – Vince Lombardi

Montag

05/10/2015

 

wod
strength
4 supersets:
-16 lunge steps
-15 parallette shoot througs


metcon
4 rounds for time:
-22 wallball shots
-14 kb russian swings 24/32kg
-12 toes to bar

basic strength & technique
modul I – squat

endurance
40′ amrap:
8-16-24-32…
-wallball shots 6/9kg
-burpees
between every round:
-endurance work

endurance work: choose between
one round running, 100 double unders,
750m rowing or 150 staircase jumps

Dienstag

06/10/2015

wod
strength
4 supersets:
-10 renegade rows
-20 reverse flys

metcon
for time:
-50 pull ups
-100 burpees

basic strength & technique
modul II – press

girls class
power

Mittwoch

07/10/2015

wod
for time:
3 rounds of:
-5 cleans 80/50kg
-30 double unders
then
3 rounds of:
-5 shoulder to overhead 70/40kg
-20 double unders
then
3 rounds of:
-5 overhead squats 60/30kg
-10 double unders

basic strength & technique
modul III – basic lifts

endurance
7 rounds of 1′ work per exercise
-kb russian swings 16/24kg
-mountain climbers
-goblet squats
-knee ups
-squat jumps
1’rest

Donnerstag

08/10/2015

wod
skill- work
20′ to perform a 3rm hang snatch

metcon
15′ emom
-3 snatch balance
-4 evil wheels

basic strength & technique
modul IV – gymnastics

girls class
upper body strength

Freitag

09/10/2015

wod
metcon
3′ amrap each/1’rest:
-kb snatch
-goblet squats
-kb clean and press
-one arm russian swing

finisher:
100 toes to bar
drop from the bar = 5 burpees

basic strength & technique
modul V – kettlebells

Samstag

10/10/2015

wod
bootcamp 3.0
auch heuer dürfen wir euch (selbstverständlich auch nicht mitglieder) herzlich zum fulminanten abschluss der outdoor-saison einladen

Sonntag

11/10/2015

wod
skill-work
handstand hold/walk

metcon
5 rounds for time:
-20 pistols
-1l handstand walk

basic strength & technique
modul V – kettlebells