Workouts | KW05 2016 | Währing

All comes down to today, and either, we heal as a team, or we’re gonna crumble. Inch by inch, play by play. Until we’re finished. We’re in hell right now, gentlemen. Believe me. And, we can stay here, get the shit kicked out of us, or we can fight our way back into the light.” – Al Pacino (Any Given Sunday)

Montag

01/02/2016

 

wod
strength
5×5 weighted pull ups or weighted rows

metcon
3 rounds for time:
-20 burpee pull ups
-2o front squats 50/70kg
-20 toes to bar

basic strength & technique
modul IV – gymnastics

endurance
for time:
-150 wallball shots 6/9kg
then
10 rounds of:
-5 pull ups
-10 push ups
-15 squats
then
-200 double unders
then
-100 lengths run

timecap 45′

Dienstag

02/02/2016

cct 02/02/16
scaled version
for time:
buy in – 100 kettlebell swings 12/16kg
then 2 rounds
-50 air squats
-25 ring rows
buy out – 50 burpees

rxd version
for time:
buy in – 100 kettlebell swings 16/24kg
then 2 rounds
-50 air squats
-25 pull ups
buy out – 100 burpees

basic strength & technique
modul V – kettlebells

girls class
upper body

Mittwoch

03/02/2016

wod
strength
5×5 sumo deadlifts

metcon
13′ amrap:
-10 wallball shots
-10 power cleans 30/50kg
-10 shoulder to overhead 30/50kg
-10 push ups
then:
3′ amrap
-thrusters 30/50kg

basic strength & technique
modul I – squats

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-100 hollow rocks
-100 jumping jacks
-50 push ups
-100 superman
-50 burpees

Donnerstag

04/02/2016

wod
skill- work
squat clean – deep catch

metcon
for time:
buy in:
-20 squat cleans
then 10-1:
-ring rows
-ring dips
then buy out
-20 squat cleans

basic strength & technique
modul II – press

girls class
lower body

Freitag

05/02/2016

wod
strength
5×5 push press

metcon
21-15-9
-pistols
-kb snatches 24/32kg
then
-100 russian twists 5/10kg
then
21-15-9
-goblet squats 24/32kg
-kb clean & jerk 24/32kg
then
100 push ups

basic strength & technique
modul III – basic lifts

Samstag

06/02/2016

wod
skill-work
handstand stability

metcon
for time in teams of 2:
-100 double unders as a team
-50 handstand push ups- partner holds handstand
-50 toes to bar while partner hangs from the bar
-50 shoulder to overhead 30/50kg while partner holds front rack
-80 lunge steps 30/50kg while partner holds front rack

Sonntag

07/02/2016

wod
strength
5×5 front squats

metcon
10 rounds for time:
-10 pull ups
-2 heavy get ups

basic strength & technique
modul IV- gymnastics