Workouts | KW53 2016 | Währing

„The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals.“

Montag

28/12/2015

 

wod
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
3′ rest

basic strength & technique
modul I – squat

endurance
50′ amrap:
-20 burpees
-30 push ups
-40 sit ups
-50 squats
1′ rest

Dienstag

29/12/2015

wod

for time
3 rounds of:
-15 jump squats
-15 burpees
then
3 rounds of:
-30 jackknifes
-30 russian twists 10/15kg
then
3 rounds of:
-30 jumping lunges
-20 push ups
then
-50 burpees

basic strength & technique

modul II – press

Mittwoch

30/12/2015

wod

tabata this!
-jumping lunges
-burpees
-russian twists
-bottom to bottom air squats
-push ups

basic strength & technique
modul III – basic lifts

Donnerstag

31/12/2015

„disco pump“
strength
4 supersets:
-12 floor press
-12 strict press
then
4 supersets:
-12 pull ups
-12 reverse flys

metcon
5 rounds for pump:
-20 curls
-20 bent over rows
-30 band pull aparts
-40 hollow rocks

Freitag

01/01/2016

„2016“

in a team of 3 complete the following:
-1000 double unders
-150 wallballs
-150 pull ups
-150 squats
-150 knees to elbow
-150 push ups
-150 kb russian swings 16/24kg
-116 burpees

Samstag

02/01/2016

wod

for time:
buy in:
-100 kb clean & jerk 16/24kg
then
8 rounds for time:
-10 goblet squats 16/24kg
-10 one arm push press 16/24kg
then buy out:
-100 kb russian twists 16/24kg

Sonntag

03/01/2016

wod
metcon
16′ amrap:
-5 strict handstand push ups
-10 burpee pull ups
-20 pistols

finisher
battling rope

basic strength & technique
modul IV – gymnastics