Workouts | KW02 2017 | Währing

“Some people say I have attitude – maybe I do…but I think you have to. You have to believe in yourself when no one else does – that makes you a winner right there.“ – Venus Williams

Montag

09/01/2017

wod
strenght
4 supersets:
-10 floor press
-12 db bent over rows

assistance
4 rounds of:
-15 banded push ups
-20 reverse flys
-20 jackknifes

basic strength & technique
modul III – basic lifts

endurance
40’ amrap:
40-30-20-10-20-30-40
-wallball shots
-box steps
-mountain climbers

Dienstag

10/01/2017

cct 10/01/16
scaled // rxd version
20’ amrap:
-12 burpees over the box
-15 kb clean & jerk 12/16//16/24kg
-12 burpees over the box
-20 kb clean & jerk 12/16//16/24kg –
-12 burpees over the box
-25 kb clean & jerk 12/16//16/24kg
-12 burpees over the box
-30 kb clean & jerk 12/16//16/24kg
-12 burpees over the box
-35 kb clean & jerk 12/16//16/24kg
-12 burpees over the box

basic strength & technique
modul IV – gymnastics

girls class
speed up

Mittwoch

11/01/2017

wod
skillwork
squat clean

metcon
10 rounds every 90′′:
-2 power cleans
-2 pause squat cleans

 basic strength & technique
modul V – kettlebells

Donnerstag

12/01/2017

wod
strenght
4 supersets:
-10 sumo deadlifts
-12 heavy kb russian swings

metcon
6 rounds for time:
-50 cz jumping jacks
-30 double unders

basic strength & technique
modul I – squats

endurance
teams of 2 – 4 rounds of:
-80 air squats
-90 staircase jumps
-50 push ups
-80 jumping pull ups
-120 mountain climbers
-100 double unders
-20 pistols
only one is allowed to work

Freitag

13/01/2017

wod
metcon
for time:
buy in – accumulated 2′ handstand hold against the wall
then 21-15-9
-pull ups
42-30-18
-front rack lunges
then buy out – accumulated 2′ handstand hold against wall

basic strength & technique
modul II – presses

girls class
tabata time

Samstag

14/01/2017

wod
assistance
4 rounds of:
-5/5 kb turkish get ups
-10/10 kb windmill

metcon
16x 40“ work/20“ rest:
even – amrap burpees
odd – hollow hold

Sonntag

15/01/2017

wod
strenght
4 supersets:
-10 front squats
-5l farmers walk

metcon
for time:
-100 toes to bar
every rest –  15 sit ups

basic strength & technique
modul III – basic lifts