Workouts | KW47 2016 | Innere Stadt

“I always felt that my greatest asset was not my physical ability, it was my mental ability.“

– Bruce Jenner

Montag

21/11/2016

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

assistance
5 rounds of:
-30“ bottom squat hold
-10/10 kb windmills
-10 wall squats
-20/20 side bends

basic strength & technique
modul II – presses

endurance
45′ amrap:
-50 goblet squats
-50 sit ups
-100 staircase jumps
-100 hollow rocks
-100 jumping jacks
-50 push ups
-50 burpees

Dienstag

22/11/2016

cct 22/11/16
scaled // rxd version
14′ to complete:
9-15-21
-kb cluster 8/16//16/24kg
-toes to bar//leg raises
rest of the time
-burpees over the box

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
-20 goblet squats
-30 kb shoulder to overhead
-90“ endurance work
endurance work consists of:
row/ski-erg/assault bike/
double unders/burpees

Mittwoch

23/11/2016

wod
skillwork
bear complex

metcon
20′ e2mom:
-3 bear complex
rest of the time
-1st sit ups
-2nd jumping jacks
-3rd burpee pull ups

 basic strength & technique
modul IV – gymnastics

endurance
45′ amrap:
-50 goblet squats
-50 sit ups
-100 staircase jumps
-100 hollow rocks
-100 jumping jacks
-50 push ups
-50 burpees

Donnerstag

24/11/2016

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

metcon
for time:
21-15-9
-strict pull ups
-ring rows
-kb bent over rows

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
-20 goblet squats
-30 kb shoulder to overhead
-90“ endurance work
endurance work consists of:
row/ski-erg/assault bike/
double unders/burpees

Freitag

25/11/2016

wod
metcon
16′ amrap:
10-15-20-25-…
alternating
-kb clean & jerk 16/24kg
-kb snatches 16/24kg
after every round
-10 kb lunge steps
-15 kb swings 16/24kg

Am Abend geht die Crossmas Party 
in Währing über die Bühne.
In diesem Rahmen wird um 18:30 und 19:30
unser jährliches Charity- Workout absolviert:
„CrossZone Jingle Bells“
20′ amrap:
-20 kb ground to overhead
-10 goblet squats
-10 kb russian swings
-10 burpees

Samstag

26/11/2016

wod
metcon
teams of 2 for time:
-200 burpees
-200 squats
-200 ground to overhead 10/15kg
-200 sit ups
one is allowed to work while
the other one has to hold a position

burpees- plank
squats- wall sit
ground to overhead- plate overhead hold
sit ups- pull up bar hang

basic strength & technique
modul I – squats

Sonntag

27/11/2016

wod
strength
30-25-20-15-10-5
-hip thrusts

assistance
4 rounds of:
-10/10 get up sit ups
-10/10 bottom up press
-10 ghd back extensions
-30“ glute bride

endurance
45′ amrap:
-50 goblet squats
-50 sit ups
-100 staircase jumps
-100 hollow rocks
-100 jumping jacks
-50 push ups
-50 burpees