Workouts | KW37 2016 | Währing

“It is not the size of a man but the size of his „biceps“ that matters.” – Evander Holyfield (mod.)

Montag

12/09/2016

wod
strength
-5×5 back squats or front squats

metcon
4 rounds for time:
-50 mountain climbers
-40 double unders
-1 lap around the block

basic strength & technique
modul IV – gymnastics

endurance
45′ amrap:
-50 goblet squats
-50 mountain climbers
-200 staircase jumps
-100 hollow rocks
-100 jumping jacks
-50 push ups
-100 double unders
-50 burpees

Dienstag

13/09/2016

cct 13/09/16
scaled
20-18-16-….-4-2 for time
-sit ups
-ring rows

rxd version
10-1 for time
-toes to bar
-c2b pull ups

basic strength & technique
modul V – kettlebells

girls class
speed up

Mittwoch

14/09/2016

wod
skill- work
-muscle snatch

strength
5×3 muscle snatches

finisher
4×40“ work/20“ rest:
-hollow rocks
– kb one arm overhead pause squats
-russian twists
– kb one arm overhead pause squats

 basic strength & technique
modul I – squats

Donnerstag

15/09/2016

wod
strength
-5×5 deadlifts or sumo deadlifts

assistance
3 rounds for movement quality:
-15 superman circles
-15 ghd sit ups
-10 evil wheels

basic strength & technique
modul II – presses

endurance
buy in – 4 rounds around the block
then 20′ amrap:
-5 burpees
-10 push ups
-15 squats
-20 mountain climbers

Freitag

16/09/2016

wod
metcon
in teams of 2 – for time:
-6 laps around the block
while one partner is running the other one is holding the plank
if you break the plank you collect one penalty point
the penalty needs to be redeemed after the 6 rounds

one penalty point = 20 wallball shots 6/9kg for both

basic strength & technique
modul III – basic lifts

girls class
core day

Samstag

17/09/2016

wod
outdoor workout

Sonntag

18/09/2016

wod
strength
5 sets of:
-5 shoulder press
-5 pull ups or ring rows

assistance
core tabata:
-hollow rocks
-jackknifes
-russian twists

basic strength & technique
modul IV – gymnastics