Workouts | KW11 2016 | Währing

„My legacy is that I stayed on course… from the beginning to the end, because I believed in something inside of me.“ – Tina Turner

Montag

14/03/2016

 

wod
strength
4 supersets:
-10/10 bulgarian split squats
-10 hip thrusts

metcon
12′ amrap:
-8 pull ups
-25 wallball shots 6/9kg

basic strength & technique
modul V – kettlebells

endurance
40′ emom:
-5 ring rows
-4 thursters
-3 burpees
if you can’t finish a round then you get
1 penalty point which is 5 burpee tuck
jumps/point  at the end

Dienstag

15/03/2016

wod
skill-work
hanstand hold/push ups

metcon
4 rounds for time:
-5 handstand push ups
-10 toes to bar
-15 deadlifts 40/60kg

basic strength & technique
modul I – squat

girls class
pump up!

Mittwoch

16/03/2016

wod
strength
4 supersets:
10 renegade rows
10/10 bottom up press

assistance program
4 rounds for movement quality:
-2 lengths rope climbs/pulls
-15 heavy kb russian swings
-4l resistance band runs
-6 long distance jumps
-6 upward shock throws 

basic strength & technique
modul II – press

endurance
40′ amrap:
-21 kb swings 24/32kg
-15 pull ups

between every round:
-endurance work

endurance work: choose between
one round running, 150 double unders,
750m rowing or 150 staircase jumps

 

Donnerstag

17/03/2016

wod
skill- work
20′ to find a 3rm hang clean & jerk

metcon
with 70% of your 3rm:
14′ emom:
-3 hang clean & jerk
-3 front squats
-3 burpees over the bar

basic strength & technique
modul III – basic lifts

girls class
tabata

Freitag

18/03/2016

wod
strength
4 supersets:
-10/10 one legged deadlifts
-20 barbell russian twists

metcon
for time:
use a weight you don’t need to drop
-50 kb russian swings
-40 kb clean & jerk
-30 kb snatches
-20 kb push press
-10 kb swings
-20 kb push press
-30 kb snatches
-40 kb clean & jerk
-50 kb russian swings

Don’t forget: Beats – Drinks & Disco Pump VOL. IV (Doors open 17:00 // Open Gym) | CrossZone 1010 

Samstag

19/03/2016

wod
skill-work
hip mobilty

metcon
„franz“
21-15-9
-thrusters 30/40kg
-pull ups

Sonntag

20/03/2016

wod
strength
-10/10 one arm rows
-15 reverse flys

metcon
4 rounds for time:
-30 hollow rocks
-30 v-ups
-30 get up sit ups 12/16kg
-30 superman circles

basic strength & technique
modul IV – gymnastics