Workouts | KW49 2015 | Währing

„Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.“ – Thomas Edison

Montag

30/11/2015

 

wod
strength
4×15 frontsquats
-20 kb get up sit ups
after every set

metcon
10-1 for time:
-chest to bar pull ups
-russian swings 32/40kg
between every round:
-8 push ups
-12 russian twists 15/20kg


basic strength & technique
modul IV – gymnastics

endurance
partner wod:
45′ amrap:
one is holding a position,
while the other one is finishing a round:
-10 frontsquats 30/40kg
-20 push ups
-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

01/12/2015

cct – 01/12/2015
scaled version
21-18-15-12-9-6-3 for time:
-back squats 25/40kg
-burpees

rxd version
21-18-15-12-9-6-3 for time:
-thrusters 25/40kg
-over the bar burpees

basic strength & technique
modul V – kettlebells

girls class
cct

Mittwoch

02/12/2015

wod
strength
4×15 bent over rows
-50“ farmers hold after every set


metcon
16′ amrap:
-20 front rack lunge steps 30/50kg
-10 hang power cleans 30/50kg
-30 double unders

basic strength & technique
modul I – squat

endurance
3 rounds alternating
2′ endurance work/1’strength work:
-staircase jumps
-db snatches
-burpees
-renegade rows
-mountain climbers
-kb push press
-3′ rest after each completed round

Donnerstag

03/12/2015

wod
skill-work
bear complex

metcon
15′ amrap:
-bear complex

basic strength & technique
modul II – press

girls class
strength endurance

Freitag

04/12/2015

wod
strength
4×15 floor press
-15 strict toes to bar after each set


metcon
150 wallball shots 6/9kg
everytime you stop the movement:
-20 kb clean & jerks

basic strength & technique
modul III – basic lifts

Samstag

05/12/2015

wod
skill-work
ankle mobility

metcon
for time:
3 rounds of:
-7 deadlifts 70/100kg
7 muscle-ups
then
3 rounds of:
-15 pull ups
-21 jumping slam balls 10/15kg
then
-20 lengths farmers walk bw
-28 burpee box jumps
-15 lengths farmers walk bw
-3 Muscle-ups

Sonntag

06/12/2015

wod
strength
4×15 good mornings
-40 hollow rocks after each set

metcon
 4 rounds of 3′ work/1′ rest
-15 ground to overhead 15/25kg
-10 toes to bar
15 burpees

basic strength & technique
modul IV – gymnastics