Workouts | KW04 2016 | Währing

„After all this time?… Always“ – Alan Rickman

Montag

25/01/2016

 

wod
strength
5×5 back squats

metcon
40-30-20-10 for time:
-kb russian swings 24/32kg
-wallball shots 6/9kg

basic strength & technique
modul III – basic lifts

endurance
partner wod:
45′ amrap:
one is holding a position,
while the other one is finishing a round:
-15 burpees
-30 staircase jumps
-30 russian twists 5/10kg

holding positions:
-1st round: plank
-2nd round: wallsit
-3rd round: hollow position

everytime you have to give up the position:
5 burpee tuck jumps for both, then continue

Dienstag

26/01/2016

 wod
cct 26/01/2016

scaled version
partner wod – in 8’ perform amrap of:
-10 shoulder to overhead 20/30kg
-10 front squats 20/30kg
then 2’ rest
in another 8’ perform amrap of:
-10 ground to overhead 20/30kg//30/50kg
-10 burpees over the bar

rxd version
partner wod – in 8’ perform amrap of:
-10 shoulder to overhead 20/30kg//30/50kg
-10 front squats 20/30kg//30/50kg
then 2’ rest
in another 8’ perform amrap of:
-10 ground to overhead 20/30kg//30/50kg
-10 burpees over the bar

basic strength & technique
modul IV – gymnastics

girls class
speed up

Mittwoch

27/01/2016

wod
strength
5×5 strict press

metcon
for reps:
10′ amrap:
-20 russian twists 15/20kg
-20 jumping lunges
-20 sumo deadlift high pulls 16/24kg
then 1’rest
then 3′ amrap:
-pull ups
then 3′ amrap
-burpee pull ups

basic strength & technique
modul V – kettlebells

endurance
7 rounds of 5′ amrap/1′ rest:
-15 burpees
-10 squat jumps
-30 double unders
-40 mountain climbers

Donnerstag

28/01/2016

wod
skill- work
snatch balance

metcon
15′ emom:
-2 snatch balance
-2 overhead squats
-amrap v-ups

basic strength & technique
modul I – squat

girls class
HIIT

Freitag

29/01/2016

wod
strength
5×5 pull ups

metcon
for time:
-100 kb snatches 12/16kg
emom 4 shoulder to overhead 12/16kg
then
-100 kb clean & jerk 12/16kg
emom 4 goblet squats 12/16kg

basic strength & technique
modul II – press

Samstag

30/01/2016

wod
skill-work
shoulder mobility

metcon
for time:
buy in:
-130 push ups
then
10-1
-toes to bar
-power cleans
then buy out
-50 burpees over the bar

Sonntag

31/01/2016

wod
strength
5×5 deadlifts

metcon
12′ amrap:
1-2-3-4-5…
-handstand push ups
-muscle ups
between every round:
-20 double unders

basic strength & technique
modul III – basic lifts