Workouts | KW35 2016 | Währing

“You can’t put a limit on anything. The more you dream, the farther you get.” – Michael Phelps

Montag

29/08/2016

wod
strength
6 rounds of:
-6 upward shock throws
-10 exlposive kb high pulls

finisher
4 rounds for movement quality:
-3 strict muscle ups
-6 strict toes to bar
-9 thrusters 40/60kg
1′ rest

basic strength & technique
modul III – basic lifts

endurance
45′ amrap:
1 lap around the block
-50 wall balls
-15 burpees
-1 lap around the block
-45 wall balls
-15 burpees
-1 lap around the block
-40 wall balls
-15 burpees
-1 lap around the block

decrease 5 wall balls every round

Dienstag

30/08/2016

cct 30/08/16
scaled // rxd version
for time:
-75 front squats 25/40kg//35/50kg
emom 5 over the bar burpees

basic strength & technique

modul IV – gymnastics

Mittwoch

31/08/2016

wod
strength
-20′ to perform a 3rm jerk

assistance
3 rounds of:
-4 jerk balance
-5 jerk dip squats

 basic strength & technique
modul V – kettlebells

Donnerstag

01/09/2016

wod
strength
6 rounds of:
-6 explosive bent over rows
-6 explosive clean pulls

metcon
for time:
8′ emom
-5 front squats
-5 burpees
then 5′ emom
-5 pull ups
-10 push ups
-15 airsquats

basic strength & technique
modul I – squats

endurance
6 rounds of 5′ with increasing pace:
1st: air squats
2nd: mountain climbers
3rd: burpees
4th: kb russian swings
5th: sit ups
6th: jumping jacks
try to find a pace (reps per minute) that you can
handle easy in the first 2 minutes
– increase in minute 3&4
– all out minute 5!
3′ rest between the rounds

Freitag

02/09/2016

wod
metcon
teams of 3
9 rounds for time:
-run 300m
-10 lunge steps 2x16kg/2x24kg
-9 kb clean & jerks 16/24kg
-8 goblet squats
work as a relay

basic strength & technique
modul II – presses

girls class
upper body

Samstag

03/09/2016

wod
outdoor workout

Sonntag

04/09/2016

wod
strength
6 rounds of:
-4 kneeling squat jumps
-10 explosive resistance band push ups

assistance
3 rounds for movement quality:
-20 ghd sit ups
-10 jumping slam balls
-10/10 one leg deadlifts on instable surface