Workouts | KW43 2015 | Währing

“All we have to decide is what to do with the time that is given to us.” – Gandalf

Montag

19/10/2015

 

wod
strength
-5×3 front squats
-20 barbell russian twists between every set

metcon
12-1 for time:
-toes to bar
-burpee pull ups

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
-21 thrusters 20/30kg
-15 burpees
-9 jumping slam balls

between every round:
-endurance work

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

Dienstag

20/10/2015

wod
cct – 20/10/2015
scaled:
12′ amrap:
-8 kb ground to overhead 8/16kg
-8 backsquats 20/40kg
-8 ring rows

rxd:
12′ amrap:
-8 kb ground to overhead 16/24kg
-8 backsquats 40/60kg
-8 pull ups

basic strength & technique
modul IV – gymnastics

girls class
cct

Mittwoch

21/10/2015

wod
strength
-5×3 deadlifts
-10 evil wheels between every set

metcon
5 rounds for time:
-15 handstand push ups
-75 double unders

basic strength & technique
modul V – kettlebells

endurance
buy in:
-3 rounds around the block
then:
-100 jumping slam balls
-60 burpee pull ups
then
buy out:
-100 hollow rocks

Donnerstag

22/10/2015

wod
skill- work
snatch

metcon
5′ emom:
-5 high hang snatch 20/30kg
1’rest
5′ emom:
-3 hang snatches 30/40kg
1’rest
5′ emom:
-1 full snatch 40/50kg
1’rest
5’emom:
-5 hang snatches 30/40kg

basic strength & technique
modul I – squats

girls class
go heavy!

Freitag

23/10/2015

wod
strength
-5×3 floor press
-30 plate sit ups between every set

metcon
16′ emom:
even: amrap double kb clean & jerk
odd: 10 goblet sqauts

basic strength & technique
modul II – press

Samstag

24/10/2015

wod
skill-work
shoulder therapy

metcon:
for time:
buy in
-100 hollow rocks
then
4 rounds:
-10 ring rows
-10 ring dips/push ups
-15 burpees
then
buy out
-50 jumping slam balls 6/9kg

Sonntag

25/10/2015

wod
strength
5×3 pull ups
-15 ghd sit ups between every set

metcon
for movement quality not for time
4×40“ each exercise
-one arm overhead pistols
-rope climbs
-wind shield wipers
-kb pull throughs

basic strength & technique
modul III – basic lifts