Workouts | KW24 2016 | Währing

Montag

13/06/2016

wod
strength:
6-4-2-4-6
-back squats
-30 hollow rocks between every set
90“ rest

metcon:
8′ amrap:
-10 kb russian swings 20/32kg
-20 lunge steps 20/32kg

basic strength & technique
modul III – basic lifts

endurance
20′ amrap:
-10 wallballs
-10 burpees
-10 sit ups
then 1 round run
20′ amrap:
-10 box steps
-10 russian swings
-10 russian twists

Dienstag

14/06/2016

cct 14/06/16
for time:
buy in:
-200 cz jumping jacks
then 6 rounds:
-15 toes to bar// knees up
-15 wallball shots 6/9kg//4/6kg
timecap 15′

basic strength & technique
modul IV – gymnastics

girls class
cct

Mittwoch

15/06/2016

wod
skillwork:
hang power clean

metcon:
10′ emom:
-3 hang power cleans
increase weight if possible

basic strength & technique
modul V – kettlebells

endurance
3 rounds:
-5′ amrap rope skipping
-4′ amrap squats
-3′ amrap  push ups
-2′ amrap pull ups
-1′  amrap burpees
1´rest

Donnerstag

16/06/2016

wod
strength:
6-4-2-4-6
-deadlifts
-60“ weighted plank between every set
90“ rest

metcon:
12′ amrap:
2-4-6-8…
-alternating pistols
-kb push press

basic strength & technique
modul I – squats

Freitag

17/06/2016

wod
skillwork:
muscle ups

metcon:
4 rounds for time:
-5 ring/bar muscle ups
-1 lap around the block

basic strength & technique
modul II – press

girls class
core

Samstag

18/06/2016

wod
outdoor workout

Sonntag

19/06/2016

wod
strength:
6-4-2-4-6
front squats
-15 ghd sit ups between every set
90“ rest

metcon:
death by:
-burpees
emom: 3 burpees

basic strength & technique
modul III – basic lifts