Workouts | KW18 2016 | Währing

„I’ve seen the future and it will be Batman“ – Prince

 

Montag

02/05/2016

 

wod
strength
12x 40″on/20″off @50% 1rm:
odd – weighted step ups
even- serratus sit ups

assistance
-3×10 bulgarian split squats
-3×20 ghd sit ups
-3×10 hurdle jumps

basic strength & technique
modul II – press

endurance
45′ amrap:
-20 kb russian swings
-20 push ups
-15 burpee pull ups
-endurance work

endurance work:
-200 double unders
-200 staircase jumps
-1000m rowing
-300 mountain climbers
-50 burpees
-1 lap around the block

Dienstag

03/05/2016

cct 03/05/16
for time:
-50 box steps
-50 jumping pull ups
-50 kb swings 8/16//16/24kg
-50 lunge steps
-50 knees to ellbow
-50 back extensions
-50 wallball shots
-50 burpees
-50 jumpings jacks

basic strength & technique
modul III –  basic lifts

girls class
cct

Mittwoch

04/05/2016

wod
strength
12x 40″on/20″off @50% 1rm:
odd – hip thrusts
even- toes to bar

metcon
12′ amrap
-5 handstand push ups
-20 russian twists

basic strength & technique
modul IV – gymnastics

endurance
„run, barbara run!“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
1 lap around the block

Donnerstag

05/05/2016

wod
for time:
-1 lap around the block
-21 clean & jerk
-1 lap around the block
-21 clean & jerk
-1 lap around the block

basic strength & technique
modul V – kettlebells

Freitag

06/05/2016

wod
strength
12x 40″on/20″off @50% 1rm:
odd – ring dips
even- reverse flys

metcon
5 rounds for gains:
-20 biceps curls
-15 band pull aparts
-10 narrow grip push ups

basic strength & technique
modul I – squat

girls class
speed up

Samstag

07/05/2016

wod
outdoor workout @ Währinger Park

Sonntag

08/05/2016

wod
„modified murph“
for time:
buy in:
 -2 laps around the block
then
20 rounds of:
-5 pull ups
-10 push ups
-15 squats
buy out: 
-2 laps around the block

basic strength & technique
modul II – press