Workouts | KW44 2015 | Währing

“What we do in life echoes in eternity.” – Maximus

Montag

26/10/2015

 

wod
strength
-5×3 overhead squats
-30 kb crunches between every set

metcon
8′ amrap:
-8 power cleans 40/60kg
-8 pull ups
then
2′ rest
then
8′ amrap:
-8 thrusters 30/40kg
-8 burpees

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-21 kb swings 24/32kg
-15 pull ups

between every round:
-endurance work

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

Dienstag

27/10/2015

wod
cct – 20/10/2015
scaled-version

2 rounds for time:
-20 air squats
-7 burpees
-20 sit ups
-7 burpees
-20 push ups on the box
-7 burpees
-20 lunges (alternating)
-7 burpees
-20 sit ups
-7 burpees
-20 kb swings 12/16kg

rxd-version
2 rounds for time:
-30 air squats
-10 burpees
-30 sit ups
-10 burpees
-30 push ups
-10 burpees
-30 lunges alternating
-10 burpees
-30 sit ups
-10 burpees
-30 kb swings 20/32kg

basic strength & technique
modul V – kettlebells

girls class
cct

Mittwoch

28/10/2015

wod
strength
-5×3 push press
-50 flutterkicks between every set

metcon
4 rounds for time:
-21 one arm kb russian swings 16kg/24kg
-21 kb sumo deadlift high pull 16/24kg
-21 kb shoulder to overhead 16/24kg

basic strength & technique
modul I – squats

endurance
8 rounds of 1’work per exercise:
-burpees
-mt climbers
-walking lunges
-russian twists
1’rest

Donnerstag

29/10/2015

wod
skill- work
clean

metcon
5′ emom:
-5 high hang clean 40/60kg
1’rest
5′ emom:
-3 hang clean 50/80kg
1’rest
5′ emom:
-1 full clean 60/90kg
1’rest
5’emom:
-5 hang clean 40/60kg

basic strength & technique
modul II – press

girls class
speed up

Freitag

30/10/2015

wod
strength
-5×3 sumo deadlift
-30 v-ups between every set

metcon
3 rounds for time:
-30 kb snatches 16/24kg
-30 wallball shots
-30kb clean & jerk 16/24kg
1′ rest

basic strength & technique
modul III – basic lifts

Samstag

31/10/2015

wod
for time:
-10 box jumps
-10 muscle-ups
-20 kettlebell snatches 24/32kg
-20 alternating pistols
-30 toes to bar
-30 overhead squats 20/30kg
-40 ghd sit-ups
-40 medicine-ball cleans 9/12kg
-50 burpees
-50 triple-unders

Sonntag

01/11/2015

wod
strength
-5×3 weighted ring rows
-15 hyperextensions between every set

metcon
20′ amrap:
-10 shoulder to overhead 40/60kg
-10 backsquats 40/60kg
-10 pendlay rows 40/60kg
-10 deadlifts 40/60kg

basic strength & technique
modul IV – gymnastics