Workouts | KW07 2016 | Währing

„Accept the challenges so that you can feel the exhilaration of victory.“ – George S. Patton

Montag

15/02/2016

 

wod
skill-work
squat therapy
+ 3×8 back squat

metcon
tabata this!
-renegade rows
-b2b squat jumps
-tuck hold
-jumping lunges

basic strength & technique
modul I – squats

endurance
40′ amrap:
one is holding a position,
while the other one is finishing 2 rounds of:
-1o burpees
-20 wallball shots 6/9kg

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

16/02/2016

cct 16/02/16
scaled version
for time:
21-18-15-12-9-6-3
-air squats
-push ups
emom: 3 burpees

rxd version
for time:
21-18-15-12-9-6-3
-kb front squats 2×8/16kg
-push ups
emom: 3 burpees

basic strength & technique
modul II – press

girls class
cct

Mittwoch

17/02/2016

wod
skill-work
shoulder therapy
+ 3×8 strict press

metcon
-40 burpee box jump overs
-40 wallballshots 9/12kg
-20 muscle ups/c2b pull ups
-40 wallballshots 9/12kg
-40 burpee box jump overs
only one working while one other teammember is holding a 40/60kg bar overhead, third rests

basic strength & technique
modul III – basic lifts

endurance
7 rounds of 1′ work per exercise
-staircase jumps
-bicycle crunches
-goblet squats
-double unders
-burpees
1’rest

Donnerstag

18/02/2016

wod
skill- work
hang clean

metcon
16′ amrap:
-3 shoulder to overhead 40/60kg
-6 hang squat clean 40/60kg
-9 pull ups
-12 toes to bar

basic strength & technique
modul IV – gymnastics

girls class
speed up

Freitag

19/02/2016

wod
strength
hip therapy +
3×8 deadlifts

metcon
for time:
-30 kb russian swings 32/40kg
-40 squats
-30 kb russian swings 28/36kg
-40 push ups
-30 kb russian swings 24/32kg
-40 sit ups
-30 kb russian swings 20/28kg
-40 burpees
basic strength & technique
modul V – kettlebells

Samstag

20/02/2016

wod
skill-work
handstand

metcon
4 rounds:
-20 overhead lunge steps 15/25kg
-1l handstand walk/50“ handstand hold
-20 one arm snatches
buy out:
100 plate sit ups 15/25kg

Sonntag

21/02/2016

wod
skill-work
back therapy
+3×8 pull ups

metcon
5 rounds of
-4 skin the cat
-16 pistols
-30 double unders
1′ rest

basic strength & technique
modul I – squat