Workouts | KW06 2017 | Währing

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.“ Emil Zatopek

Montag

06/02/2017

wod
stength
5/5/5+:
-back squats

metcon
for time:
-500 double unders
emom -5 push ups

basic strength & technique
modul II – press

endurance
tabata time:
-wallball shots
-hollow rock
-jumping lunges
-burpees
-jumping pull ups
-mountain climbers
1′ rest between the tabatas

Dienstag

07/02/2017

cct 07/02/16
scaled // rxd version
for time:
buy in -40 burpees
then 4 rounds of
-20 sumo deadlift high pulls 12/16//16/24kg
-20 kb russian swings 16/24//24/32kg
then buy out -40 burpees

basic strength & technique
modul III – basic lifts

girls
crosszone bbp

Mittwoch

08/02/2017

wod
skillwork
overhead squats

metcon
for time:
-50 overhead squats 15/20kg
-50 sit ups
-25 overhead squats 25/40kg
-25 toes to bar
-10 overhead squats 35/60kg
-10 evil wheels

 basic strength & technique
modul IV – gymnastics

Donnerstag

09/02/2017

wod
strength
5/5/5+:
-strict press
-pull ups

assistance
4 rounds of:
-20 bent over rows
-5 strict handstand push ups
-30 hollow rocks

basic strength & technique
modul V – kettlebells

endurance
10 rounds of:
2′ endurance work
-10 toes to bar
-15 ring rows
-20 goblet squats
endurance work consists of row, bike,
staircase jumps, burpees, double unders

Freitag

10/02/2017

wod
metcon
5 rounds of:
-6l shuttle run
-20 arch chops
-20 jumping lunges
3′ rest
work as fast as possible in every round

basic strength & technique
modul I – squats

girls
strength endurance

Samstag

11/02/2017

wod
metcon
teams of 2 – for time:
-100 db snatches
-100 burpees over the box
only one is working, while the other is in handstand hold position
buy out – i go you go 100 box steps

Sonntag

12/02/2017

wod
strength
5/5/5+:
-sumo deadlift

metcon
tabata this:
-l-hang
-toes to bar
-pistol hold bottom position
-pistols

basic strength & technique
modul II – press