Workouts | KW45 2015 | Währing

„It is not our abilities that show what we truly are… it is our choices.“ – Dumbledore

Montag

02/11/2015

 

wod
„total“

find your 1rm of:
-backsquat
-deadlift
-strict press

basic strength & technique
modul V – kettlebells

endurance
45′ amrap:
-30 goblet squats 16kg/24kg
-30 kb russian swings 16/24kg
-30 kb sit ups 16/24kg

between every round:
-endurance work

endurance work: choose between
two rounds running, 200 double unders,
1300m rowing or 200 staircase jumps

Dienstag

03/11/2015

cct – 03/11/2015
scaled-version
4 rounds for time:
-10 front squats 15/30kg
-15 sit ups
-10 shoulder to overhead 15/30kg
-15 ring rows

rxd-version
4 rounds for time:
-10 squat cleans 25/50kg
-15 toes to bar
-10 shoulder to overhead 25/50kg
-15 pull ups

basic strength & technique
modul I – squats

girls class
cct

Mittwoch

04/11/2015

wod
strength
3 supersets:
-18 split squats left
-18 split squats right
-18 weighted push ups

metcon
partner wod
15’ amrap:
one is holding 2 kettlebells (bw)
while the other is completing
one round of:
-10 burpee pull ups
-15 kb russian swings 24/32kg

basic strength & technique
modul II – press

endurance
8 rounds of 5′ amrap:
-60 staircase jumps
-60 mt climbers
-30 knees up
-20 burpee box jumps

Donnerstag

05/11/2015

wod
skill- work
squat snatch

metcon
10’ amrap:
-1 snatch pull
-1 hang squat snatch
-1 full sqaut snatch

basic strength & technique
modul III – basic lifts

girls class
strength endurance

Freitag

06/11/2015

wod
strength
3 supersets:
-18 one legged deadlifts left
-18 one legged deadlifts right
-18 ring rows


metcon
buy in:
-15 handstand kicks
then
-50 power cleans 30/50kg
-40 shoulder to overhead 30/50kg
-30 front squats 30/50kg
then buy out:
-15 handstand kicks

basic strength & technique
modul IV – gymnastics

Samstag

07/11/2015

wod
skill-work
ankle therapy

metcon
3 rounds for time:
-30 overhead squats 20/40kg
-5 muscle ups

Sonntag

08/11/2015

wod
strength
3 supersets:
-18 kb one arm press left
-18 kb one arm press right
-18 hip thrusts

metcon
4 rounds for movement quality:
-20 kb overhead walking lunges
-10 strict toes to bar
-30 jackknifes

basic strength & technique
modul V – kettlebells