Workouts | KW52 2015 | Innere Stadt

A truly strong person does not need the approval of others any more than a lion needs the approval of sheep. – Vernon Howard

Montag

21/12/2015

wod
strength
5×5 ring rows
5×5 behind the neck push presses

assistance:
-3×20 reverse flies
-3×15 kb straight leg deadlifts
-3xamrap push ups

basic strength & technique
modul III – basic lifts

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 IV – gymnastic lifts

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

Mittwoch

23/12/2015

wod
strength
5×3 sumo deadlifts

metcon
12′ amrap:
-3 toes to bar
-2 wall walks
-10 burpee tuck jumps

basic strength & technique
modul V – kettlebells

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.

Closed

bis 04/01/2016

Für alle die Gas geben wollen hat die CrossZone Währing ihre Pforten geöffnet. Teilnahme an den Stunden ist ohne Anmeldung möglich. Stundenplan CZ 1180: http://www.crosszone.at/studios/waehring/#stundenplan1180