Workouts | KW09 2016 | Währing

„Power is not given to you. You have to take it!“ – Beyoncé

Montag

29/02/2016

 

wod
strength
10′ emom:
-3 back squats

metcon
10-1 for time:
-ground to overhead 40/60kg
-toes to bar

basic strength & technique
modul III – basic lifts

endurance
complete every minute as much reps as possible
8 rounds of 5′ work, 1′ rest:
1st‘: mountain climbers
2nd‘: sumo deadlift high pulls 25/30kg
3rd‘: staircase jumps
4th‘: push press 25/30kg
5th‘: burpees

Dienstag

01/03/2016

cct 01/03/16
modified 16.1
scaled
20′ amrap:
-5 plate lunge steps 15/25kg
-8 burpees over the bar
-5 plate lunge steps 15/25kg
-8 jumping pull ups

rxd
20′ amrap:
-5 overhead lunges 25/40kg
-8 burpees over the bar
-5 overhead lunges 25/40kg
-8 c2b pull ups

basic strength & technique
modul IV – gymnastics

girls class
cct

Mittwoch

02/03/2016

wod
strength
10′ emom:
-3 strict press

metcon
16′ amrap
-80 double unders
-40 wallball shots 6/9kg
-20 kb swings 16/24kg

basic strength & technique
modul V – kettlebells

endurance
6×4’ on/2’ off:
-30 double unders
-10 burpee pull ups
you have to finish 35 wallball shots during the „off“ period
for every wallball shot missing you have to do 3 wallball shots at the end of the wod.

Donnerstag

03/03/2016

wod
skill- work
mid hang snatch

metcon
5 rounds for time:
-3 hang snatches 20/40kg
-6 overhead squats 20/40kg
-20 sit ups
then buy out:
-100 hollow rocks

basic strength & technique
modul I – squats

girls class
never skip leg day!

Freitag

04/03/2016

wod
strength
10′ emom
-3 deadlifts

metcon
7′ amrap:
3-6-9-…
-kb clean & jerk 16/24kg
-burpees
1′ rest
then
7′ amrap:
3-6-9-…
-box step ups 16/24kg
-burpee box steps


basic strength & technique
modul II – press

Samstag

05/03/2016

wod
skill-work/strength
work up to a heavy turkish get up

metcon
„fight gone bad“
complete every minute as much reps as possible
5 rounds of 5′ work, 1′ rest:
1st‘: wallballs
2nd‘: sumo deadlift high pulls 25/30kg
3rd‘: box steps
4th‘: push press 25/30kg
5th‘: burpees

Sonntag

06/03/2016

wod
strength
10′ emom:
-3 bent over rows

metcon
14’ amrap:
-10 manmakers 2×8/16kg
-5 muscle ups

basic strength & technique
modul III – basic lifts