Workouts | KW15 2016 | Währing

„You don’t break ground by doing the same thing over and over and over. That’s like standing in place. You have to risk to gain it all.“ – Corey Taylor (Slipknot)

Montag

11/04/2016

 

wod
strength
4 supersets:
-8/8 bulgarian split squats
-8/8 one legged deadlifts

metcon
5rounds: 120“ work/60“ rest:
-40 air squats
-amrap burpees
score = reps of burpees

basic strength & technique
modul IV – gymnastics

endurance
7 rounds for time:
-15 burpee pull ups
-15 jumping slam balls
-run 1 lap

Dienstag

12/04/2016

wod
skill-work
muscle up

metcon
12′ amrap:
-2 muscle ups
-20 kb swings 16/20kg

basic strength & technique
modul V – kettlebells

girls class
strength endurance

Mittwoch

13/04/2016

wod
„nuts“

for time:
-10 handstand push ups
-15 deadlifts 70/110kg
-25 box jumps
-50 pull ups
-100 wall ball shots
-200 double unders
-1 round around the block 10/20kg platebasic strength & technique

modul I – squats

endurance
45′ amrap:
-30 double unders
-10 toes to bar
-10 burpee pull ups
-20 shuttle runs
1′ rest

Donnerstag

14/04/2016

wod
skill- work
20′ to find a 1rm bear complex

metcon
16′ emom:
odd: 1x complex rest of time toes 2 bar
even: 1x complex rest of time lateral bar burpees
score = reps

basic strength & technique
modul II – press

Freitag

15/04/2016

wod
strength
3 supersets:
-amrap push ups
-amrap reverse flys

metcon
5 rounds for reps:
-1′ kb snatch left 16/20kg
-1′ kb snatch right 16/20kg
-1′ rest
perform 5 burpees while rest

basic strength & technique
modul III – basic lifts

girls class
core

beats, drinks & disco pump
@ 17:00 Innere Stadt
Grillerei und Cocktails!

Samstag

16/04/2016

wod
skill-work
shoulder therapy

metcon
in teams of 3 for time:
-21-21-21 box steps
-21-21-21 shoulder to overhead 30/50kg
-15-15-15 toes to bar
-15-15-15 power cleans 30/50kg
-9-9-9 c2b pull ups
-9-9-9 thrusters 30/50kg
always one is completing his block

Sonntag

17/04/2016

wod
strength
3 rounds
-12 curl to press (excentric 6 seconds)
-12 goblet squats (excentric 6 seconds)

metcon
4 rounds for movement quality:
-8l farmers walk bodyweight
-20 superman circles
-8/8 heavy get up sit ups
-10/10 bulgarian bag spins

basic strength & technique
modul IV – gymnastics