Workouts | KW02 2016 | Währing

On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow.“ – Friedrich Nietzsche

Montag

11/01/2016

 

wod
strength
-4×8 push press
-20 push ups after every set

metcon
4 rounds amrap of 3’on/1’off
-20 jumping lunges
-10 burpee tuck jumps

basic strength & technique
modul I – squat

endurance
45′ amrap:
-10 jumping slam balls
-15 burpees
-30 airsquats
-40 double unders
-50 mountain climbers

Dienstag

12/01/2016

 wod
23′ amrap:
-9 chest to bar pull ups
-15 power cleans 40/60kg
-21 kb russian swings 24/32kg
-50 double unders

basic strength & technique
modul II – press

girls class
speed up

Mittwoch

13/01/2016

wod
strength
-4×8 front squats
-15 heavy kb swings after every set

metcon
21-15-9
-deadlifts 70/100kg
-handstand push ups

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
-40 thrusters 20/30kg
-40 burpees
-150 double unders

Donnerstag

14/01/2016

wod
for  movement quality:
10′ emom:
-2 clean & jerks
-4 jumping slam balls
then
2′ rest
then

10′ emom:
-2 power clean & push press
-4 jumping slam balls

basic strength & technique
modul IV – gymnastics

girls class
never skip leg day

Freitag

15/01/2016

wod
strength
-4×8 snatch grip deadlifts
-20 good mornings after every set

metcon
18′ emom:
even: amrap kb clean & jerk 16/24kg
odd: 30 mountain climbers

basic strength & technique
modul V – kettlebells

Samstag

16/01/2016

wod
skill-work
hip therapy

metcon
for time:
buy in:
3 rounds of 1’on/1’off:
1′ time for 20 burpees
then
3 rounds of:
-20 push ups
-30 wallball shots 6/9kg
-40 sit ups
-50 lunge steps 12/16kg
then buy out:
-30 burpees + penalty

penalty: for every burpee not completed within
the minute -> + 5 burpees in the „buy out“

Sonntag

17/01/2016

wod
strength
4×8 pendlay rows
-20 reverse flys after every set

metcon
4 rounds for time:
-15 v-ups
-15 toes to bar
-30 russian twists 10/15kg
-15 back extensions
-20 jumping slam balls 5/1okg

basic strength & technique
modul I – squat