Workouts | KW46 2015 | Währing

“Don’t tell me I can’t do it; don’t tell me it can’t be done!“ – Howard Hughes, The Aviator

Montag

09/11/2015

 

wod
strength
3 supersets:
-18 biceps curls left
-18 biceps curls right
-10 renegade rows

metcon
4′ amrap:
-5 ground to overhead 30/50kg
-10 thrusters 30/50kg
2’rest
4′ amrap:
-10 power cleans 30/50kg
-10 pull ups
2’rest
4′ amrap:
-10 box jump overs
-30 wallball shots 6/9kg

basic strength & technique
modul I – squat

endurance
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
3’rest between each round

Dienstag

10/11/2015

cct – 10/11/2015
scaled-version
2-4-6-8-10-10-8-6-4-2 for time:
-kb deadlifts 32/48kg
-burpees

rxd-version
2-4-6-8-10-10-8-6-4-2 for time:
-deadlifts 50/80kg
-burpee pull ups

basic strength & technique
modul II – press

girls class
cct

Mittwoch

11/11/2015

wod
strength
3 supersets:
-18 front squats
-18 one legged glute bridge left
-18 one legged glute bridge right

metcon
partner wod
15’ amrap:
one is holding plank position
while the other is completing
one round of:
-10 toes to bar
-30 jumping lunges
-10 jumping slam balls

basic strength & technique
modul III – deadlift

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-100 hollow rocks
-100 jumping jacks
-50 push ups
-100 superman
-50 burpees

Donnerstag

12/11/2015

wod
skill- work
squat clean

metcon
12’ amrap:
-3 squat cleans
-30 russian twists 15/20kg

basic strength & technique
modul IV – gymnastics

girls class
power up

Freitag

13/11/2015

wod
strength
3 supersets:
-18 strict press
-18 one arm kb rows left
-18 one arm kb rows right


metcon
for time:
-30 one arm kb snatches 20/32kg
-100 double unders
-20 one arm kb snatches 20/32kg
-100 double unders
-10 one arm kb snatches 20/32kg

basic strength & technique
modul V – kettlebells

Samstag

14/11/2015

wod
skill-work
thoratic spine mobility

metcon
15′ amrap:
1-2-3-4-5-6-7-…
-handstand push ups
-do 14 front rack lunges 20/30kg
after every round

Sonntag

15/11/2015

wod
strength
3 supersets:
-18 step ups left
-18 step ups right
-18 romanian deadlifts

metcon
8 rounds for time
-10 pistols
-10 push ups
-10 burpees

basic strength & technique
modul I – squat