Workouts | KW04 2017 | Währing

“The key is not the will to win. Everybody has that. It is the will to prepare to win that is important.“ Bobby Knight

Montag

23/01/2017

wod
strength
4 supersets:
-10 seated press
-12 bent over rows

assistance
4 rounds of:
-10/10 bottom up press
-10/10 one arm rows
-25 curls

basic strength & technique
modul V – kettlebells

endurance
10 rounds of:
-2′ endurance work
-10 toes to bar
-30 double unders
endurance work consists of row, bike, burpees, staircase jumps
try to work constant- not longer than
30 seconds rest between the exercises

Dienstag

24/01/2017

cct 24/01/16
scaled // rxd version
5 rounds of 2 minutes work:
buy in – 8//13 burpees
rest of the time amrap
1st – hang cleans 20/30//30/50kg
2nd – push ups
3rd – ring rows//pull ups
4th – front squats 20/30//30/50kg
5th – burpees
1′ rest between the rounds
score = reps – buy in

basic strength & technique
modul I – squats

girls class
cct

Mittwoch

25/01/2017

wod
skillwork
 shoulder stability for the snatch
4 rounds of;
-10 behind the neck push press
-5 behind the neck strict press
-2 snatch balance
all excercises with light weight 

metcon
21′ emom:
1st- 6 mid hang power snatches
2nd- 8 slam ball cleans & 5 jump squats
3rd- rest

 basic strength & technique
modul II – presses

Donnerstag

26/01/2017

wod
strength
4 supersets:
-10 snatch grip deadlifts
-12 explosive jumping lunges

metcon
4 rounds for time:
-5 man makers
-30 russian twists

basic strength & technique
modul III – basic lifts

endurance
6 rounds of 40′′ on/20′′  off:
-wallball shots
-burpees
-kb russian swings
-squat jumps
-mountain climbers
1′ rest

Freitag

27/01/2017

wod
skillwork
double kb clean & jerk

metcon
20′ e2mom:
-10 kb clean & jerk
-10 goblet squats
double kb if possible

basic strength & technique
modul IV – gymnastics

girls class
back day

Samstag

28/01/2017

wod
metcon
5 rounds for max reps:
1st – shuttle run
2nd – (jumping) lunges
3rd – burpees
4th – rest
every round is 1 minute

Sonntag

29/01/2017

wod
strength
4 supersets:
-10 back squats
-12 weighted ghd sit ups

metcon
12´ amrap:
2-4-6-8-..
-push ups
-toes 2 bar
30 double unders after every round

basic strength & technique
modul V – kettlebells