Workouts | KW01 2017 | Währing

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar

Montag

02/01/2017

wod
skill-work
pistols

metcon
16′ amrap:
-16 alternating pistols
-40 double unders

basic strength & technique
modul II – press

endurance
40′ amrap:
-100 double unders
-15 renegade rows
-20 push ups
-20 bent over rows
-100 staircase jumps
-20 overhead lunges
-20 goblet squats
-20 burpees

Dienstag

03/01/2017

cct 03/01/16
for time:
-50 deadlifts 25/30//35/50
-40 power cleans
-30 shoulder to overhead
-20 thrusters
-10 clean & jerk
emom: 4 burpees

basic strength & technique
modul III – basic lifts

girls class
cct

Mittwoch

04/01/2017

wod
skill-work
muscle ups

metcon
6 rounds of:
-3 muscle ups
-15 burpees

 basic strength & technique
modul IV – gymnastics

Donnerstag

05/01/2017

wod
skill-work
handstand walk/hold

metcon
4 rounds for time:
-4m handstand walk/60“ handstand hold
-15 db snatches
-15 box step overs

basic strength & technique
modul V – kettlebells

endurance
7′ amrap
-20 jumping lunges
-20 jackknifes
1’rest
7′ amrap
-40 mountain climbers
-20 sit ups
1′ rest
7′ amrap
-15 burpee tuck jumps
-12 toes to bar
1′ rest
7′ amrap
-10 squat jumps
-15 push ups

Freitag

06/01/2017

wod
therapy day
4×10/10 one arm pull overs
4×15/15 bulgarian split squats
4×10/10 one legged deadlifts

finisher
for 5′ accumulated kb overhead hold
every rest: 10 inch worms 

basic strength & technique
modul I – squats

girls class
never skip leg day

Samstag

07/01/2017

wod
for time:
-30 wallball shots
-30 kb snatches
-30 wallball shots
-30 kb clean & jerk
-30 wallball shots
-30 kb swings
-30 wallball shots
-30 kb russian swings
-30 wallball shots

Sonntag

08/01/2017

wod
strenght day
-3×12 backsquats
-3×12 strict press
-3×12 deadlifts
-3×12 pull ups

basic strength & technique
modul II – press