Workouts | KW03 2016 | Währing

„I’m just an individual who doesn’t feel that I need to have somebody qualify my work in any particular way. I’m working for me.“ – David Bowie

Montag

18/01/2016

 

wod
strength
4 supersets:
-10/10 bulgarian split squats
-10 hip thrusts

metcon
21-15-9
-overhead squats 40/60kg
-burpees over the bar

basic strength & technique
modul II – press

endurance
45′ amrap:
buy in:
-400 staircase jumps
then
-50 burpees
-100 kb swings 12/16kg
-100 kb one arm thrusters 12/16kg
then
-600 mountain climbers

Dienstag

19/01/2016

 wod
for time:
-50 deadlifts 30/50kg
-40 toes to bar
-30 shoulder to overhead 30/50kg
-20 hang cleans 30/50kg
-10 handstand push ups

basic strength & technique
modul III – basic lifts

girls class
power up

Mittwoch

20/01/2016

wod
strength
4 supersets:
-10 renegade rows
-10 behind the neck press

metcon
7′ amrap:
3-6-9-12-…
-push ups
-goblet squats 24/32kg
then
7′ amrap:
3-6-9-12…
-burpees
-pull ups

basic strength & technique
modul IV – gymnastics

endurance
in teams of 2:
45′ amrap:
partner A:
-40 staircase jumps
-40 russian twists 5/10kg
-20 shuttle runs
partner B: wallball shots 6/9kg
score = wallball shots 

Donnerstag

21/01/2016

wod
for  movement quality:
6′ emom:
-3 high hang cleans
-20 mt climbers
then
6′ emom:
-3 hang cleans
-20 russian twists
then
6′ emom:
-3 cleans
-20 lunge steps

basic strength & technique
modul V – kettlebells

girls class
tabata

Freitag

22/01/2016

wod
strength
4 supersets:
-10/10 one legged deadlifts
-10 behind the neck pull ups

metcon
EGSA 400 rep challenge
-20 kb snatches left
-20 kb snatches right
-40 giveroy squats
-20 kb cleans left
-20 kb cleans right
-20 kb jerks left
-20 kb jerks right
-15 kb snatches left
-15 kb snatches right
-30 giveroy squats
-15 kb cleans left
-15 kb cleans right
-15 kb jerks left
-15 kb jerks right

-5 kb snatches left
-5 kb snatches right
-10 giveroy squats
-5 kb cleans left
-5 kb cleans right
-5 kb jerks left
-5 kb jerks right

choose a weight you do not need to drop

basic strength & technique
modul I – squat

Samstag

23/01/2016

wod
skill-work
ankle mobility

metcon
for time
-100 thruster
emom 5 burpees

Sonntag

24/01/2016

wod
strength
4 supersets:
-10/10 one arm rows
-10 floor press

metcon
14′ amrap:
-2 muscle ups
-20 jumping lunges

basic strength & technique
modul II – press