w_kw39

Workouts | KW39 2016 | Währing

“A lifetime of training for just ten seconds.“ – Jesse Owens

Montag

26/09/2016

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

metcon
4 rounds for time:
-30 kb russian swings 24/32kg
-30 kb russian twists 24/32kg

basic strength & technique
modul I – squats

endurance
45′ amrap:
-20 squats with a plate
-20 shoulder to overhead
-20 russian twists
-1 lap around the block

Dienstag

27/09/2016

cct 27/09/16
scaled // rxd version
for time:
-300 single unders // 100 double unders
-50 goblet squats 12/16//24/32kg
-40 knees up // toes to bar
-30 burpees over the box

basic strength & technique
modul II – presses

girls class
cct

Mittwoch

28/09/2016

wod
skill- work
-push jerk

strength
20’ to find your 3rm push jerk

metcon
10′ emom:
-10 push jerks
rest of the time power plank
take 50% of your 3rm

 basic strength & technique
modul III – basic lifts

Donnerstag

29/09/2016

wod
strength
-5×5 back squats or front squats

assistance
3 rounds of:
-8 russian leg curls
-15 back extensions
-20 calve raises

basic strength & technique
modul IV – gymnastics

endurance
7 rounds of 4′ with increasing pace:
1st – mountain climbers
2nd – squats
3rd –  burpees
4th –  lunges
5th –  sit ups
6th –  staircase jumps
7th –  rope skipping
try to find a pace (reps per minute) that you can
handle easy in the first 2 minutes
– increase in minute 3
– all out minute 4!
3′ rest between the rounds

Freitag

30/09/2016

wod
metcon
fot time:
-100 double unders
-21 db snatches
-80 double unders
-15 db snatches
-60 double unders
-9 db snatches

basic strength & technique
modul V – kettlebells

girls class
leg day

Beats -Drinks & Disco Pump Vol. VI
ab ca. 18:00 CrossZone Innere Stadt, Fischerstiege 9

Samstag

01/10/2016

wod
outdoor workout

Sonntag

02/10/2016

wod
strength
-5×5 deadlifts or sumo deadlifts

assistance
mental tabata:
-airsquats
-push ups
-kb push press
while resting hold the lockout/bottom position

basic strength & technique
modul I – squats

CrossZone Combine
ab 8:00 CrossZone Währing, Währingerstraße 90