Workouts | KW47 2015 | Währing

„Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.“ – Martin Luther King

Montag

16/11/2015

 

wod
strength
3 supersets:
-18 bulgarian split squats left
18 bulgarian split squats right
-10 russian leg curls

metcon
16′ amrap:
-10 ring dips
-30 double unders
-10 ring rows
-30 double unders
-10 front squats 50/70kg
-30 double unders

basic strength & technique
modul II – press

endurance
tabata this!
-staircase jumps
-push ups
-squat jumps
-burpees
-russian twists
-mountain climbers
-double unders
-shuttle run
-goblet squat
-jumping pull ups

Dienstag

17/11/2015

cct – 10/11/2015
scaled-version
20′ amrap:
-5 ring rows
-10 box push ups
-15 squats

rxd-version
20′ amrap:
-5 pull ups
-10 push ups
-15 squats

basic strength & technique
modul III – basic lifts

girls class
cct

Mittwoch

18/11/2015

wod
skill-work
snatch

metcon
partner wod
15’ amrap:
partner wod
in a team of 2 complete the following weights:
-14 snatches 15/30kg
-14 snatches 20/35kg
-14 snatches 25/40kg
-14 snathces 30/45kg
-14 snatches 35/50kg
-14 snatches 40/55kg
-14 snatches 45/60kg
if you can’t do it with the prescribed weights,
complete the missing reps with the highest weight
performed

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
8-16-24-32…
-russian twists 12/16kg
-kb crunches 12/16kg
between every round:
-endurance work

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

Donnerstag

19/11/2015

wod
strength
3 supersets:
-18 triceps extensions
-18 one arm curl to press left
-18 one arm curl to press right


metcon
-50 jumping slam balls 6/10kg
-40 box jumps
-40 toes to bar
-30 burpees
-30 cleans 40/60kg
-20 push press 40/60kg
-20 pull ups
10 thrusters 40/60kg
-10 weighted pistols 16/24kg

basic strength & technique
modul V – kettlebells

girls class
power up

Freitag

20/11/2015

wod
strength
3 supersets:
-18 sumo deadlifts
-18 pistols left
-18 pistols right


metcon
4 rounds for time:
-30 kb clean & jerk 16/20kg
-20 kb snatches 12/16kg
-5 muscle ups

basic strength & technique
modul I – squat

Samstag

21/11/2015

wod
skill-work
hip mobility

metcon
15 rounds for time:
-10 wallball shots 6/9kg
-5 push ups
-2 cleans 60/80kg

Sonntag

22/11/2015

wod
strength
3 supersets:
-18 reverse flys
-18 one arm kb swings left
-18 one arm kb swings right

metcon
7 rounds:
-7 deadlifts 70/100kg
-7 strict handstand push ups
-30 airsquats

basic strength & technique
modul II – press