Workouts | KW50 2015 | Währing

„I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.“

Montag

07/12/2015

 

wod
strength
4×15 overhead squats
-15 evil wheels after every set

metcon
6 rounds for time:
-10 pull ups
-10 toes to bar
-20 kb russian swings 24/32kg


basic strength & technique
modul V – kettlebells

endurance
7 rounds of 1′ work per exercise
-kb russian swings 16/24kg
-mountain climbers
-goblet squats
-knee ups
-squat jumps
1’rest

Dienstag

08/12/2015

wod
strength
4×15 pull ups
-15 reverse flys after every set


metcon
death by…
thrusters 25/40kg
emom:
-5 burpees
then 1’rest
and death by…
burpees
start with 2 and
increase by 2 reps every minute
emom:
-8 jumping lunges

basic strength & technique
modul I – squat

girls class
cct

Mittwoch

09/12/2015

wod

cct 09/12/2015

scaled version
for time:
-10 shoulder to ovhd 15/25kg
-20 ring rows
-30 back squats 15/25kg
-10 shoulder to ovhd 15/25kg
-20 ring rows
-30 back squats 15/25kg
-10 shoulder to ovhd 15/25kg
-20 ring rows
-30 back squats 15/25kg

rxd version
for time:
-10 shoulder to ovhd 25/40kg
-20 pull ups
-30 ovhd squats 25/40kg
-10 shoulder to ovhd 25/40kg
-20 pull ups
-30 front squats 25/40kg
-10 shoulder to ovhd 25/40kg
-20 pull ups
-30 back squats 25/40kg

basic strength & technique
modul II – press

endurance
3 rounds alternating
2′ endurance work/1’strength work:
-burpee tuck jumps
-push ups
-double unders
-kb russian swings
-staircase jumps
-overhead lunges
-3′ rest after each completed round

Donnerstag

10/12/2015

wod
skill-work
jerk

metcon
for time:
buy in:
3 rounds of:
-10 ring rows
-20 push ups
then
-30 clean & jerk 40/60kg
then buy out:
100 hollow rocks

basic strength & technique
modul III – basic lifts

girls class
power up

Freitag

11/12/2015

wod
strength
4×15 push press
-25 jackknifes after every set


metcon
for time:
4 rounds:
10 bulgarian bag spins left
10 bulgarian bag spins right
10 push ups
then
4 rounds:
20 kb clean & jerk 24/32kg
10 goblet squats 24/32kg

Am Abend geht die Crossmas Party 
über die Bühne.  In diesem Rahmen auch
unser jährliches
„CrossZone Jingle Bells“
20′ amrap:
-20 kb ground to overhead
-10 goblet squats
-10 kb russian swings
-10 burpees

basic strength & technique
modul IV – gymnastics

Samstag

12/12/2015

wod
skill-work
overhead therapy

metcon
3 rounds for time
-10 dumbbell power snatches, left arm
-10 single-arm overhead squats, left arm
-10 l-pull-ups
-10 dumbbell power snatches, right arm
-10 single-arm overhead squats, right arm
-10 l-pull-ups

Sonntag

13/12/2015

wod
strength
4×15 snatch grip deadlifts
-90“ push up hold after every set

metcon
20′ amrap:
-16 alternating pistols
-16 ground to overhead 20/25kg
-16 weighted step ups 2×24/32kg
-16 burpees

basic strength & technique
modul V – kettlebells