Workouts | KW45 2016 | Währing

“If you have everything under control, you’re not moving fast enough“ – Mario Andretti

Montag

07/11/2016

wod
strength
30-25-20-15-10-5
-sumo deadlift

metcon
6 rounds of:
-3 lengths resistance band sprints
-15 ghd sit ups
-20 hammer curls

basic strength & technique
modul II – presses

endurance
6 rounds of 5′ with increasing pace:
1st- shuttle run
2nd- burpees
3rd- rope skipping
4th- air squats
5th- sit ups
6th- cz 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

Dienstag

08/11/2016

cct 08/11/16
scaled // rxd version
14′ amrap:
-15 ground to overhead 10/15//20/25kg
-15 burpees

basic strength & technique
modul III – basic lifts

girls class
cct

Mittwoch

09/11/2016

wod
skillwork
split jerk

metcon
10 rounds every 90“:
-1 clean
-3 split jerks
increase weight as long as possible

 basic strength & technique
modul IV – gymnastics

Donnerstag

10/11/2016

wod
strength
30-25-20-15-10-5
-back squats

metcon
6 rounds for time:
-100 mountain climbers
-10 strict pull ups

basic strength & technique
modul V – kettlebells

endurance
teams of 2 – 45′ amrap:
one is holding a position,
while the other one is finishing a round of
-10 burpees
-15 sit ups
-20 lunges
-25 jumping jacks
holding positions
1st round – plank
2nd round – side plank left
3rd round – side plank right

everytime you have to give up the position: 
5 high jump burpees for both, then continue

Freitag

11/11/2016

wod
metcon
for time:
buy in – 30 burpees
then
-50 kb russian swings
-100 lateral kb jumps
-40 kb russian swings
-80 lateral kb jumps
-30 kb russian swings
-60 lateral kb jumps
-20 kb russian swings
-40 lateral kb jumps
-10 kb russian swings
-20 lateral kb jumps
buy out – 30 burpees

basic strength & technique
modul I – squats

girls class
leg day

Samstag

12/11/2016

wod
skill- work
muscle ups

metcon
10′ amrap:
-muscle ups
or
-3 ring dips
-3 muscle up transitions
-3 ring rows

Sonntag

13/11/2016

wod
strength
30-25-20-15-10-5
-shoulder press

assistance
4 rounds of:
-20 band pull aparts
-15 kb crunches
-20 shrugs
-10 wall angels

basic strength & technique
modul II – presses