w_kw41

Workouts | KW41 2016 | Währing

“My coach said I ran like a girl, I said if he could run a little faster he could too.“ – Mia Hamm

Montag

10/10/2016

wod
strength
4 sets of:
-10 hip thrusts
-10 weighted lunges

metcon
5 rounds for time:
-10 kb russian swings 20/24kg
-10 toes to bar
-50 mountain climber

basic strength & technique
modul III – basic lifts

endurance
teams of 2 – 45′ amrap:
-40 mountain climbers
-30 staircase jumps
-10 burpees
one is completing a round 
while the other one is doing goblet squats
score = goblet squats

Dienstag

11/10/2016

cct 11/10/16
scaled // rxd version
for time:
-75 ring rows//pull ups
-75 burpees
-75 kb ground to overhead 8/16//16/24kg
split as you like

basic strength & technique
modul IV – gymnastics

girls class
cct

Mittwoch

12/10/2016

wod
skill- work
-squat clean

metcon
6 rounds for time:
-8 squat cleans
-8 front squats
2′ rest
goal is to go unbroken on all 16 reps

 basic strength & technique
modul V – kettlebells

Donnerstag

13/10/2016

wod
strength
4 sets of:
-10 floor press
-10 pendlay rows

assistance
4 rounds for movement quality:
-4/4 turkish get ups
-20 v- ups
-20 superman circles

basic strength & technique
modul I – squats

endurance
40′ amrap:
one is holding a position,
while the other one is finishing 1 round of:
-10 burpees
-20 wallball shots 6/9kg
holding positions:
1st round – plank
2nd round – wallsit
3rd round – hollow position

everytime you have to give up the position:
5 burpee tuck jumps for both, then continue

Freitag

14/10/2016

wod
metcon
teams of 2 – for time:
-50 box steps
-50 kb clean & jerks
-40 box steps
-40 kb clean & jerks
-30 box steps
-30 kb clean & jerks
-20 box steps
-20 kb clean & jerks
-10 box steps
-10 kb clean & jerks

asic strength & technique
modul II – presses

girls class
upper body

Samstag

15/10/2016

wod
metcon
30′ amrap:
-100 double unders
-100 jumping jacks
-50 lunge steps
-50 staircase jumps
-30 push ups
-30 ring rows
-10 kb thrusters 2×16/24kg
-10 muscle ups

Sonntag

16/10/2016

wod
strength
4 sets of:
-10 good mornings
-10 evil wheels

metcon
4 rounds of 40“ work/20“ rest:
-farmers hold (bodyweight)
-pistol hold (on box)
-tuck hang
-reverse flys

asic strength & technique
modul III – basic lifts