Workouts | KW13 2016 | Währing

„I go through life like a Karate Kid.“ – Britney Spears

Montag

28/03/2016

 

wod
strength
3×20 frontsquats

metcon
4 rounds for time:
-10 strict ring dips
-10 parallette shoot through
-10 ring rows
buy out:
2′ tuck hang

basic strength & technique
modul II – press

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-100 hollow rocks
-100 jumping jacks
-50 push ups
-100 superman
-50 burpees

 

Dienstag

29/03/2016

wod
skill-work
hanstand hold/walk

metcon
buy in:
2′ handstand hold or 4l handstand walk
then
21-18-15-12-9
-kb russian swings 24/32kg
-wallball shots 6/9kg

basic strength & technique
modul III – basic lifts

girls class
crosszone BBP

Mittwoch

30/03/2016

wod
strength
3×20 pendlay rows

assistance program
4 rounds for movement quality:
-12 arch chops
-10 heavy db snatches
-8l baby carry
-8 hyperextensions
-6 high counter movement jumps

basic strength & technique
modul IV – gymnastics

endurance
3 rounds alternating
2′ endurance work/1’strength work:
-staircase jumps
-parallette shoot through
-burpees
-kb russian swings
-mountain climbers
-kb thruster
-3′ rest after each completed round

 

Donnerstag

31/03/2016

wod
skill- work
 squat clean & jerk

metcon
12-9-6
-squat clean & jerk
-ring rows
2′ rest
then 
9-6-3
-power clean & push press
-pull ups

basic strength & technique
modul V – kettlebells

girls class
core strength

Freitag

91/04/2016

wod
strength
3×20 romanian deadlifts

metcon
15′ amrap:
-8 kb snatches 12/20kg
-4 burpees over the kettlebell
-16 kb snatches
-8 burpees over the kettlebell
-32 kb snatches
-16 burpees over the kettlebell
-32 kb snatches
-8 burpees over the kettlebell
– 16 kb snathces
-4 burpees over the kettlebell
-8 kb snatches
8 burpees over the kettlebell

basic strength & technique
modul I – squat

Samstag

02/04/2016

wod
skill-work
ankle mobility

metcon
12-1 for time:
-toes to bar
-burpee box steps
-20 double unders between every round

Sonntag

03/04/2016

wod
strength
3×20 weighted push ups

metcon
4 rounds  40“ on/20“ off:
-ball up
– superman circles
-kb overhead lunges
-push ups

basic strength & technique
modul II – press