Workouts | KW21 2016 | Währing

Montag

23/05/2016

 

wod
strength:
-60 pull ups
-60 floor press
Choose a weight you can perform 25 reps with.
Upon completion take a 15 second rest.
Then continue to failure
– then another 15 seond rest. And so on..

metcon:
for time 10-1:
-toes to bar
-handstand push ups

basic strength & technique
modul V – kettlebells

endurance
40′ emom:
-15 sit ups
-10 squats
-3 burpees
if you can’t finish a round then you get
1 penalty point which is 5 burpee tuck
jumps at the end

Dienstag

24/05/2016

cct 24/05/16
scaled-version
3 rounds for time:
-15 knees up
-20 kb sumo deadlift high pull 12/16kg
-30 kb swings 12/16kg

rxd-version
3 rounds for time:
-15 toes to bar
-20 kb sumo deadlift high pull 16/24kg
-30 kb swings 16/24kg

basic strength & technique
modul I –  squats

girls class
cct

Mittwoch

25/05/2016

wod
skillwork:
clean & jerk

metcon:
3 rounds amrap:
buy in – 1 lap around the block
2′ ground to ovhd
1′ ring dips

basic strength & technique
modul II – press

endurance
40′ amrap:
-5 wall balls
-5 burpees
-20 jumping jacks
-20 sit ups
add 5 reps more wbs & sit ups every 5 minutes

Donnerstag

26/05/2016

wod
strength:
-60 front squats
Choose a weight you can perform 25 reps with.
Upon completion take a 15 second rest.
Then continue to failure
– then another 15 seond rest. And so on..
finish with
-100 resistance band leg raises

assistance:
3 rounds:
-amrap evil wheels
-20 parallette shoot throughs
-20 ghd back extensions
-10 russian leg curls

basic strength & technique
modul III – basic lifts

Freitag

27/05/2016

wod
for time:
-100 double unders
-90 russian swings
-80 mountain climbers
-70 kb clean & jerk
-60 burpees
-50 kb snatches
-40 sit ups
-30 get up sit ups
-20 kb thrusters
-10 tuck jumps
25′ time cap

basic strength & technique
modul IV – gymnastics

girls class
six pack work

Samstag

28/05/2016

wod
outdoor workout

Sonntag

29/05/2016

wod
strength:
-60 deadlifts
Choose a weight you can perform 25 reps with.
Upon completion take a 15 second rest.
Then continue to failure
– then another 15 seond rest. And so on..
finish with
-100 russian bb twists

metcon:
4 rounds as fast as possible:
-15 burpees
-4 lengths resistance band sprints
2′ rest between the rounds

basic strength & technique
modul V – kettlebells