Workouts | KW03 2017 | Währing

“Most people give up just when they’re about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown.“ Ross Perot

Montag

16/01/2017

wod
strength
4 supersets:
-10 strict press
-12 ring rows

metcon
15´ amrap:
-10 jumping squats
-40 russian twists
-20 ground to overhead 10/20kg

basic strength & technique
modul IV – gymnastics

endurance
35’ amrap:
-15 goblet squats
-20 russian swings
-40 russian twists
-8 box step overs
every time the kb touches the ground
you have to do 5 burpees before continue

Dienstag

17/01/2017

cct 17/01/16
scaled // rxd version
for time:
21-18-15-12-9-6-3
-thrusters 15/25//30/45kg
-burpees over the bar

basic strength & technique
modul V – kettlebells

girls class
cct

Mittwoch

18/01/2017

wod
skillwork
double kb jerk

metcon
12´emom:
-6 kb push jerk
-6 one arm overhead squats

 basic strength & technique
modul I – squats

Donnerstag

19/01/2017

wod
strength
4 supersets:
-10 straight leg deadlifts
-12 reverse lunges

metcon
12′ amrap:
3-6-9…
-toes to bar
-pull ups

basic strength & technique
modul II – presses

endurance
8 rounds of:
-50 staircase jumps
-50 double unders
-50 mountain climbers
2´rest
during the rest time you have to perform
-15 squats
-5 burpees

Freitag

20/01/2017

wod
metcon
5 rounds for time:
-30 wallball shots
-20 push ups
-15 db snatches
2′ rest
try to complete every round as fast as possible

basic strength & technique
modul III – basic lifts

girls class
upper body

Samstag

21/01/2017

wod
metcon
in teams of 2 – for time:
-200 synchro lunge steps 16/24kg
-150 synchro kb swings 16/24kg
-100 synchro burpees

Sonntag

22/01/2017

wod
strength
4 supersets:
-10 pull ups
-20 band pull aparts

assistance
4 rounds of:
-20 reverse flys
-10 high landing push ups
-12 ghd sit ups
-20 barbell russian twists

basic strength & technique
modul IV – gymnastics