Workouts | KW48 2015 | Währing

„You know, the ancient Egyptians had a beautiful belief about death. When their souls got to the entrance to heaven, the guards asked two questions. Their answers determined whether they were able to enter or not. ‘Have you found joy in your life?’ ‘Has your life brought joy to others?“ – Morgan Freeman, The Bucket List

Montag

23/11/2015

 

wod
strength
4×15 backsquats
-20 barbell russian twists
after every set

metcon
tabata this!
-jumping lunges
-russian twists 10/15kg
-burpee pull ups
-b2b push ups

basic strength & technique
modul III – basic lifts

endurance
partner wod:
45′ amrap:
one is holding a position,
while the other one is finishing a round:
-15 burpees
-15 jumping slam balls
-40 mountain climbers

holding positions:
-1st round: plank
-2nd round: wallsit
-3rd round: hollow position

everytime you have to give up the position:
5 burpee tuck jumps for both, then continue

Dienstag

24/11/2015

cct – 21/11/2015
scaled version
3′ amrap:
-hang to ovhd 20/35kg
1′ rest
then 3′ amrap:
-goblet squats 16/24kg
1’rest
then 6′ amrap:
-10 knees up
-15 russian swings 12/20kg

rxd version
3′ amrap:
-clean & jerks 35/60kg
1′ rest
then 3′ amrap:
-front squats 35/60kg
1′ rest
then 6′ amrap:
-10 toes to bar
-15 russian swings 20/32kg

basic strength & technique
modul IV – gymnastics

girls class
cct

Mittwoch

25/11/2015

wod
strength
4×15 strict press
-15 evil wheels after every set


metcon
5 rounds for time:
-15 power snatches 30/50kg
-9 burpees over the bar

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
-21 kb swings 24/32kg
-15 goblet squats 24/32kg
-9 toes to bar
between every round:
-endurance work

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

Donnerstag

26/11/2015

wod
skill-work
handstand hold

metcon
for time:
-5 handstand push-ups
-10 pistols, alternating
-15 pull-ups
-10 handstand push-ups
-20 pistols, alternating
-30 pull-ups
-15 handstand push-ups
-30 pistols, alternating
-45 pull-ups
-10 handstand push-ups
-20 pistols, alternating
-30 pull-ups
-5 handstand push-ups
-10 pistols, alternating
-15 pull-ups

basic strength & technique
modul I – squat

girls class
power up

Freitag

27/11/2015

wod
strength
4×15 deadlifts
-30 back extensions after every set


metcon
20′ emom:
even: double kb clean & jerk
odd: 4 renegade rows

basic strength & technique
modul II – press

Samstag

28/11/2015

wod
skill-work
shoulder mobility

metcon
for time:
-50 wallball shots 6/9kg
-50 jumping slam balls 10/15kg
-50 double unders
-40 wallball shots
-40 jumping slam balls
-40 double unders

-10 wallball shots
-10 jumping slam balls
-10 double unders

Sonntag

29/11/2015

wod
strength
4×15 pendlay rows
-20“ l-sit after every set

metcon
16′ amrap:
3 snatches 30/50kg
6 thrusters 30/50kg
-9 shoulder to overhead 30/50kg
-12 overhead squats 30/50kg

basic strength & technique
modul III – basic lifts