Workouts | KW52 2015 | Währing

Das Team der Crosszone wünscht euch und euren Familien ein wunderschönes, geruhsames Weihnachten!

Montag

21/12/2015

 

wod

„russian disko“
strength
4 Supersets:
-20 cossak squats
-8 russian leg curls

metcon
15′ amrap:
-3 russian twists 15/25kg
-3 kb russian swings 16/32kg
-6 russian twists 15/25kg
-6 kb russian swings 16/32kg
-9 russian twists 15/25kg
-9 kb russian swings 16/32kg

finisher:
upper body pump

basic strength & technique
modul II – press

endurance
„filthy hundred“

50′ amrap:
-100 box steps
-100 jumping pull-ups
-100 kb swings 16/24kg
-100 walking lunge steps
-100 knees to elbows
-100 push press 20/30kg
-100 back extensions (on the floor)
-100 wall balls 6/9kg
-100 burpees
-100 double unders
split as you like!

Dienstag

22/12/2015

cct 22/12/15
scaled version
for time:
-80 back squats 15/20kg
-60 shoulder to overhead 15/20kg
-40 hang power cleans 15/20kg
-20 thrusters 15/20kg

rxd version
for time:
-80 back squats 25/40kg
-60 shoulder to overhead 25/40kg
-40 hang power cleans 25/40kg
-20 thrusters 25/40kg

basic strength & technique
modul III – basic lifts

girls class
cct

Mittwoch

23/12/2015

wod
„pre christmas pump“
buy in:
-50 curl to press 15/20kg
then
5 Runden:
-10 ring dips
-10 pull ups
then
5 Runden
-10 strict press 25/40kg
-10 bend over rows
buy:
-100 lunge steps

basic strength & technique
modul IV – gymnastics

endurance
„christmas endurance“
24-1 for time
-burpees
-goblet squats

Donnerstag

24/12/2015

wod
„12 days of christmas“
-1 strict handstand push ups
-2 pull ups
-3 goblet squats 24/32kg
-4 kb russian swings 24/32kg
-5 burpees
-6 toes to bar
-7 sit ups
-8 jumping lunges
-9 push ups
-10 jump squats
-11 kb ground to overhead 24/32kg
-12 burpee pull ups

like the song the “12 Days of Christmas,”
complete each exercise in ascending order
then work back down to 1,
adding one exercise per round.
Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc –
for a total of 364 reps.

Freitag

25/12/2015

wod
metcon
20′ amrap:
-3 wallball shots 6/9kg
-3 burpees
-6 wallball shots
-6 burpees
-9 wallball shots
-9 burpees

finisher
battling ropes

Samstag

26/12/2015

wod
„maria“
20′ amrap:
-5 handstand push ups
10 alternating pistols
-15 pull ups

or

„cinderella“
20′ amrap:
5 pull ups
10 push ups
15 squats

 

Sonntag

26/12/2015

wod

„let’s play a game“
Try to get 400 points

1 point:
push up
knees up
squat

2 points:
leg raise
ring dip
pistol

3 points:
toes to bar
chest to bar pull up
skin the cat

4 points:
handstand push up
muscle up

basic strength & technique
modul V – kettlebells