Workouts | KW51 2015 | Währing

„Don’t watch the clock; do what it does. Keep going.“

Montag

14/12/2015

 

wod
strength
4×15 sumo deadlifts
-10 strict toes to bar

metcon
20-18-16….4-2 for time:
-lunge steps 20/40kg
-push ups
-20 double unders after each round


basic strength & technique
modul I – squat

endurance
45′ amrap:
5-10-15-20-25-30…
-lunge steps 20/40kg
-push ups
-3′ endurance work after every set
„endurance work“ consists of
double unders, staircase jumps, 
burpees, rowing

Dienstag

15/12/2015

cct 15/12/15
scaled version
14′ amrap:
-60 burpees
then amrap:
-10 jumping pull ups
-15 kettlebell swings 8/16kg
-20 ground to ovhd 8/16kg
score=reps

rxd version
14′ amrap:
-100 burpees
then amrap:
-10 pull ups
-15 kettlebell swings 16/24kg
-20 ground to ovhd 16/24kg
score=reps

basic strength & technique
modul II – press

girls class
cct

Mittwoch

16/12/2015

wod
strength
-4×15/15 bulgarian split squats
-15 v-ups after every set


metcon
„CET qualifier 1“
for time:
-21 deadlifts 60/100kg
-5 burpee box jumps
-15 deadlifts 70/120kg
-15 burpee box jumps
-9 deadlifts 80/140kg
-30 burpee box jumps

basic strength & technique
modul III – basic lifts

endurance
45′ amrap
-50 box steps
-100 mountain climbers
-100 russian twists
-40 burpees
-40 push press 20/30kg
-50 sumo deadlift high pulls 20/30kg

Donnerstag

17/12/2015

wod
skill-work
squat clean

metcon
14′ amrap:
-1 squat clean
-1 front squat
-1 shoulder to overhead
-2 squat cleans
-2 front squats
-2 shoulder to overhead
-3 squat cleans
-3 front squats
-3 shoulder to overhead

basic strength & technique
modul IV – gymnastics

girls class
core

Freitag

18/12/2015

wod
strength
4×15 behind the neck press
-20 windshield wipers after every set


metcon
for time:
buy in:
-100 russian twists 12/16kg
then
3 rounds of:
-20 kb snatches 12/16kg
-20 kb clean & jerk 12/16kg
then
-100 russian twists 12/16kg

basic strength & technique
modul V – kettlebells

Samstag

19/12/2015

wod
skill-work
hip mobility

metcon
4 rounds for time:
-5 handstand push ups
-10 power cleans 40/60kg
-15 burpees over the bar
-20 kb swings 24/32kg
-25 wallball shots 6/9kg
-2’rest

Sonntag

20/12/2015

wod
strength
4×15 pull ups
-15 sit ups with medball throw

metcon
4 rounds of 4′ amrap/1’rest
-10 jumping slam balls
-12 pistols
-30 double unders

finisher:
resistance band run

basic strength & technique
modul I – squat