Workouts | KW42 2015 | Währing

„Deeds will not be less valiant because they are unpraised.“ — Aragorn

Montag

12/10/2015

 

wod
strength
-5×3 strict press
-40“ hollow rocks between every set

metcon
21-15-9
-handstand push ups
-chest to bar pull ups

basic strength & technique
modul II – press

endurance
40′ amrap:
8-16-24-32…
-slam balls 10/15kg
-kb russian swings 20/32kg
between every round:
-endurance work

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

Dienstag

13/10/2015

wod
strength
-5×3 pull ups
-40 russian twists between every set

metcon
10′ amrap:
2-4-6-8-10-…
-overhead squats 30/50kg
-box jump overs

basic strength & technique
modul III – basic lifts

girls class
speed up

Mittwoch

14/10/2015

wod
„filthy fifty“
for time:
-50 box steps
-50 jumping pull-ups
-50 kb swings 16/24kg
-50 walking lunge steps
-50 knees to elbows
-50 push press 20/30kg
-50 back extensions (on the floor)
-50 wall balls 6/9kg
-50 burpees
-50 double unders

basic strength & technique
modul IV – gymnastics

endurance
„filthy hundred“
50′ amrap:
-100 box steps
-100 jumping pull-ups
-100 kb swings 16/24kg
-100 walking lunge steps
-100 knees to elbows
-100 push press 20/30kg
-100 back extensions (on the floor)
-100 wall balls 6/9kg
-100 burpees
-100 double unders
split as you like!

Donnerstag

15/10/2015

wod
skill- work
10′ to perform a 1rm bear complex

metcon
14′ emom:
-1 bear complex with 70-80%1rm
-20“ plank

basic strength & technique
modul V – kettlebells

girls class
HIIT

Freitag

16/10/2015

wod
strength
-5×3 back squats
-20 kb get up sit ups between every set

metcon
-100 bulgarian bag spins
drop the bag= 5 burpees
-100 kb clean & jerk 16/24 kg
drop the kb= 5 burpees

basic strength & technique
modul I – squat

Samstag

17/10/2015

wod
skill- work: 
squat therapy

metcon:
for time:
10-15-20
-ring rows
-push press 40/60kg
then
10-20-30
-wall balls 6/9kg
-kb russian swings 20/32kg
then
-40 burpees

Sonntag

18/10/2015

wod
skill-work
muscle ups

metcon
5 rounds for movement quality:
-5 skin the cat
-5 muscle ups
-5 toes to rings

finisher
battling ropes

basic strength & technique
modul II – press