Workouts | KW28 2016 | Währing

Montag

11/07/2016

wod
strenght
1 or 3rm:
-back squat
-pull up

metcon
10′ amrap:
-10 wallballs
-15 sit ups
-20 jumping pull ups

basic strength & technique
modul II – press

endurance
in teams of 2 – 45′ amrap:
partner a
-25 sit ups
-25 squats
-1 round run
partner b
burpees
score = burpees

Dienstag

12/07/2016

cct 12/07/16
for each person in the class:
-100 pull ups
-100 kb swings
-100 burpees
-100 double unders
you have to finish each exercise
before you go to the next

basic strength & technique
modul III – basic lifts

Mittwoch

13/07/2016

wod
strenght
20′ time to perform a 3rm thruster

metcon
15′ emom:
1st -5 toes2bar /1 thruster
2nd -5 toes2bar /2 thrusters
3rd -5 toes2bar /3 thrusters

if you cant finish a round take 1′ off

basic strength & technique
modul IV – gymnastics

Donnerstag

14/07/2016

wod
strenght
1 or 3rm:
-deadlift
-strict press

metcon
6 rounds of:
-35 cal row/ ski ergo/ air dyne
-20 kb swings
1′ rest between the rounds

basic strength & technique
modul V – kettlebells

endurance
buy in – 3 rounds around the block
then
8 rounds of
-21 lunges
-18 leg raises
-15 ground 2 overhead
-12 sit ups
-9 burpees
then 
buy out – 2 rounds around the block

Freitag

15/07/2016

wod
strenght
1 or 3rm:
-bench press
-pendlay row

assistance
4 rounds of:
-12 reverse flys
-12 arm extension
-12 curls
-12 one arm excentric push ups

basic strength & technique
modul I – squats

girls class
speed work

Samstag

16/07/2016

wod
outdoor workout

Sonntag

17/07/2016

wod
skillwork
kb snatch

metcon
-40 burpees
-30 kb snatches
-30 burpees
-30 kb snatches
-20 burpees
-20 kb snatches
-amrap kb snatches
25′ time cap

basic strength & technique
modul II – press