Workouts | KW06 2016 | Währing

„I want to top expectations. I want to blow you away.“ – Quentin Tarantino

Montag

08/02/2016

 

wod
strength
5×5 bent over rows

metcon
16′ amrap
2-4-6-8-…
-clean & jerk 40/60kg
-burpees over the bar

basic strength & technique
modul V – kettlebells

endurance
most frustrating wod ever
-100 burpees
emom 5 burpees

Dienstag

09/02/2016

cct 09/02/16
scaled version
for time:
-100 thrusters for time 20/30kg
every time you drop the bar
6 wallball shots 4/6kg

rxd version
for time:
-100 thrusters for time 25/40kg
every time you drop the bar
6 wallball shots 6/9kg

basic strength & technique
modul I – squats

girls class
crosszone BBP

Mittwoch

10/02/2016

wod
strength
5×5 deadlifts

metcon
9-6-3
-strict pull ups
-strict handstand push ups
then
15-12-9
-weighted box steps 2×16/2x24kg
-push ups
then
21-15-9
burpees
goblet squats 2×16/2x24kg

basic strength & technique
modul II – press

endurance
45′ amrap:
-20 burpee tuck jumps
-40 lunge steps
-50 kb swings 12/16kg
-endurance work

endurance work:
-200 double unders
-200 staircase jumps
-1000m rowing
-300 mountain climbers

Donnerstag

11/02/2016

wod
skill- work
split jerk

metcon
14′ emom:
-1  clean pull
-1 power clean
-1 hang squat clean
-2 jerks
then
4’amrap
hollow rocks

basic strength & technique
modul III – basic lifts

girls class
high volume

Freitag

12/02/2016

wod
strength
5×5 strict press

metcon
16′ amrap
10-15-20-25-…
alternating
-kb clean & jerk 16/24kg
-kb snatches 16/24kg
after every round:
-10 kb lunge steps
-15 kb swings 16/24kg

basic strength & technique
modul IV – gymnastics

Samstag

13/02/2016

wod
skill-work
overhead work

metcon
12′ amrap:
-8 overhead squats 25/40kg
-2 muscle ups

Sonntag

14/02/2016

wod
strength
5×5 back squats

metcon
5 rounds for time
-20 bulgarian bag spins left
-20 bulgarian bag spins right
-15 jumping slam balls
3′ rest then
5 rounds for time
-10 bulgarian bag spins left
-10 bulgarian bag spins right
-10 over the bag burpees

finisher
abs

basic strength & technique
modul V- kettlebells