Workouts | KW12 2016 | Währing

„….and rob every bank you can see.“ – Bob Dylan

Montag

21/03/2016

 

wod
strength
3×20 backsquats

metcon
3 rounds for time:
-21 push ups
-15 pistols
-9 toes to bar

basic strength & technique
modul I – squats

endurance
40′ amrap:
-21 kb swings 24/32kg
-15 goblet squats 24/32kg
-9 toes to bar
between every round:
-endurance work

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

 

Dienstag

22/03/2016

wod
skill-work
hanstand hold/walk

metcon
12′ amrap:
-10 burpee pull ups
-3m handstand walk or 50“ handstand hold
-15 db/kb snatches

basic strength & technique
modul II – press

girls class
speed up!

Mittwoch

23/03/2016

wod
strength
2×20 strict press

assistance program
4 rounds for movement quality:
-6 high hurdle jumps
-5 skin the cat
-10l farmers walk (bw)
-8 russian leg curls
-10 ghd sit ups

basic strength & technique
modul III – basic lifts

endurance
3 rounds alternating
2′ endurance work/1’strength work:
-staircase jumps
-db snatches
-burpees
-renegade rows
-mountain climbers
-kb push press
-3′ rest after each completed round

 

Donnerstag

24/03/2016

wod
skill- work
split jerk

metcon
15′ amrap with a weigth you can move:
-1 clean
-1 push press
-1 jerk
-30 mountain climbers

basic strength & technique
modul IV – gymnastics

girls class
upper body

Freitag

25/03/2016

wod
strength
3×20 good mornings

metcon
21-15-9
-overhead squats 30/50kg
-burpees over the bar

basic strength & technique
modul V – kettlebells

Samstag

26/03/2016

wod
skill-work
shoulder mobility

metcon
13′ amrap:
-55 deadlifts 50/70kg
-55 wall-ball shots
-55 kb sumo deadlift high pull 16/24kg
-55 handstand push-ups

Sonntag

27/03/2016

wod
strength
3×20 ring rows

metcon
buy in:
100 v-ups
then:
3 rounds:
-15 kb get up sit ups
-20 lunge steps 15/20kg
then buy out
100 superman

basic strength & technique
modul I – squat