Workouts | KW01 2016 | Währing

„Those who gave thee a body, furnished it with weakness; but He who gave thee Soul, armed thee with resolution. Employ it, and thou art wise; be wise and thou art happy.“ – Akhenaton

Montag

04/01/2016

 

wod
strength
-4×8 backsquats
-10/10 one legged deadlifts after every set

metcon
21-15-9
-power cleans 40/60kg
-ring dips


basic strength & technique
modul V – kettlebells

endurance
45′ amrap:
-21 sumo deadlift high pulls 16/24kg
-15 burpees
-9 pull ups
-3′ endurance work
„endurance work“ consists of
double unders, staircase jumps, 
burpees, rowing

Dienstag

05/01/2016

 wod
5 rounds of 1′ work per exercise:
-wallball shots 6/9kg
-sumo deadlift high pulls 20/30kg
-box steps
-push press 20/30kg
-burpees
1’rest after each round

basic strength & technique
modul I – squat

girls class
power up

Mittwoch

06/01/2016

wod
strength
-4×8 strict press
-10 renegade rows after every set


metcon
4 rounds for time:
-5 strict pull ups
-10 toes to bar
-15 kb russian swings 24/32kg
-20 push ups

basic strength & technique
modul II – press


Donnerstag

07/01/2016

wod
skill-work
clean

metcon
16′ amrap:
-5 cleans
-40 double unders

basic strength & technique
modul III – basic lifts

girls class
strength endurance

Freitag

08/01/2016

wod
strength
-4×8 pull ups
-15/15 one arm rows after every set


metcon
for time:
buy in:
-30 burpees
then
4 rounds for time:
-10 overhead lunges 15/20kg
-20 ground to overhead 15/20kg
-30 russian twists  15/20kg
then
-100 hollow rocks

basic strength & technique
modul IV – gymnastics

Samstag

09/01/2016

wod
skill-work
lower back therapy

metcon
14′ amrap:
-2 walball shots 6/9kg
-2 kb clean & jerks 12/16kg
-2 kb snatches 12/16kg
-4 wallball shots
-4 kb clean & jerks
-4 kb snatches

Sonntag

10/01/2016

wod
strength
4×8 deadlifts
-12/12 bulgarian split squats
after every set

metcon
15′ amrap:
-1 muscle up
-5 thrusters 30/40kg
-10 box steps

basic strength & technique
modul V – kettlebells