Workouts | KW25 2016 | Währing

Montag

20/06/2016

wod
strength
6-4-2-4-6
-pull ups
-20 push ups between every set
90“ rest

assistance
4 rounds for movement quality
-6 high jumps
-20 arch chops
-10 ghd hyperextensions

basic strength & technique
modul IV – gymnastics

endurance
45′ amrap:
-10 burpees
-15 squats
-20 mountain climbers
-1 lap around the block
increase 5 reps every round

Dienstag

21/06/2016

cct 21/06/16
in teams of 3:
6 rounds for time:
-9 lateral burpees
-12 ground to overhead 15/30 // 25/40kg
-15 thrusters 15/30 // 25/40kg
-18 box steps
-36 double unders/100 single unders
as a relay; every teammember has to complete 2 full rounds

basic strength & technique
modul V – kettlebells

girls class
cct

Mittwoch

22/06/2016

wod
skillwork
snatch balance

metcon
16′ e2mom:
2 rounds of:
-3 snatch balance
-6 toes to bar

basic strength & technique
modul I – squats

endurance
35′ emom:
-10 jumping pull ups
-15 jumping squats
-20 staircase jumps
-25 jumping jacks

Donnerstag

23/06/2016

wod
strength:
6-4-2-4-6
-ring dips
-20 ring rows between every set
90“ rest

metcon
4 rounds for time:
-20 kb lunges 16/24kg
-20 goblet squats 16/24kg
-20 russian twists 16/24kg

basic strength & technique
modul II – press

Freitag

24/06/2016

wod
metcon
10 rounds:
even:
2′ time for:
-20 kb clean & jerk
rest of the time handstand hold
odd:
2′ time for:
-20 kb snatches
rest of the time shuttle run
1′ rest after each round

basic strength & technique
modul III – basic lifts

girls class
upper body

Samstag

25/06/2016

wod
outdoor workout

Sonntag

26/06/2016

wod
strength:
6-4-2-4-6
-sumo deadlifts
-20 get up sit ups between every set
90“ rest

metcon
for time:
-100 target burpees

basic strength & technique
modul IV – gymnastic