Workouts | KW49 2016 | Währing

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.“ Arnold  Schwarzenegger

Montag

05/12/2016

wod
strenght
12′ emom:
-4 floor press

assistance
4 rounds of:
-4 skin the cat
-5 high hurdle jumps
-6l farmers walk (bw)
-8 russian leg curls
-10 ghd sit ups

basic strength & technique
modul I – squats

endurance
7 rounds of 4’on/2’off
-15 kb russian swings
-10 burpee tuck jumps
-20 russian twists

Dienstag

06/12/2016

cct 06/12/16
scaled // rxd version
for time:
40-30-20-10
-kb russian swings 16/20kg//24/32kg
-wallball shots 4/6kg//6/9kg

basic strength & technique
modul II – presses

girls class
cct

Mittwoch

07/12/2016

wod
skillwork
split jerk

assistance
8 rounds of:
-3 split jerks from the rack
-15 sit ups with med ball throw
-20 barbell russian twists

 basic strength & technique
modul III – basic lifts

Donnerstag

08/12/2016

wod
strenght
12′ emom:
-4 back squats

metcon
5 rounds for time:
-10 strict pull ups
-10 ring rows
-30 double unders

basic strength & technique
modul IV – gymnastics

endurance
35′ amrap:
5-10-15-20-15-10…
-wallball shots
-push ups
90“ endurance work after every set
endurance work consists of staircase jumps/row/double unders/burpees

Freitag

09/12/2016

wod
metcon
teams of 2 – 15′ amrap:
A is finishing a round of
-10 toes to bar
-20 jumping lunges
while B is hanging from the bar

basic strength & technique
modul V – kettlebells

girls class
core

Samstag

10/12/2016

wod
metcon
4 rounds of:
-20 thrusters
-20 bar facing burpees
amrap strict press 25/30kg
4′ rest
move as fast as possible in each exercise

Sonntag

11/12/2016

wod
strenght
12′ emom:
-4 deadlifts

metcon
for time:
-80 sit ups
-70 russian twists
-60 kb russian swings
-50 hollow rocks
-40 db snatches

basic strength & technique
modul I – squats