Workouts | KW14 2016 | Währing

I’m telling you, people. Everyday we wake up is another blessing. Follow your dreams and don’t let anyone stop you. Never say never.” – Justin Bieber

Montag

04/04/2016

 

wod
strength
3×20 backsquats

metcon
6 rounds for time:
-5 strict pull ups
-15 wallball shots 6/9kg

basic strength & technique
modul III – basic lifts

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

05/04/2016

wod
skill-work
hanstand hold/walk

metcon
for time:
6-1:
-burpee pull ups
-strict handstand push ups
then
1-10:
-burpees
-wall walks

basic strength & technique
modul IV – gymnastics

girls class
back day

Mittwoch

06/04/2016

wod
strength
3×20 ring rows

assistance program
4 rounds for movement quality:
-20 barbell russian twists
-40“ battle rope
-8 strict toes to bar
-6 drop jumps
-15 resistance band push ups

basic strength & technique
modul V – kettlebells

endurance
for time:
-28 thrusters 20/30kg
-28 kb russian swings 16/24kg
-1 time around the block
-25 thrusters 20/30kg
-25 kb russian swings 16/24kg
-1 time around the block

-3 thrusters 20/30kg
-3 kb russian swings 16/24kg
35′ timecap

 

Donnerstag

07/04/2016

wod
skill- work
hang clean

metcon
barbell complex:
15′ amrap:
complex:
-12 back squats
-9 shoulder to overhead
-6 hang cleans

-only a complete set counts (don’t drop the bar)
-the reps only count, when the complex is done unbroken.
-if you drop the bar, start with 
the back squats.
-work up to the heaviest weight you can move.

basic strength & technique
modul I – squat

girls class
leg day

Freitag

08/04/2016

wod
strength
3×20 deadlifts

metcon
15′ amrap:
-10 kb clean & jerk
-10 kb snatches
-30 double unders

basic strength & technique
modul II – press

Samstag

09/04/2016

CrossZone Leistungstests
von 08:00 bis 15:00 in der CZ Währing

wod
skill-work
squat therapy

metcon
tabata this!
-burpees
-b2b push ups
-knee to elbow
-jumping lunges

Sonntag

10/04/2016

wod
strength
3×20 strict press

metcon
12′ amrap:
-3 muscle ups
-15 kb russian swings 24/32kg
-50 mountain climbers

basic strength & technique
modul III – basic lifts