Workouts | KW11 2017 | Währing

„It’s just a job. Grass grows, birds fly, waves pound the sand. I beat people up.“ – Muhammad Ali

Montag

13/03/2017

wod
strength
20′ emom:
even- 6 double kb/db deadlifts
odd- 10 v-ups
increase the deadlifts
every 2nd round by 1 rep

metcon
4 rounds for time:
-20 toes to bar
-20 sit ups

basic strength & technique
modul II – presses

endurance
45′ amrap:
-50 double unders
-50 goblet squats
-15 burpees
-50 double unders
-45 goblet squats
-15 burpees
-50 double unders
-40 goblet squats
-15 burpees
-50 double unders

decrease 5 goblet squats every round

Dienstag

14/03/2017

wod
skillwork
snatch

metcon
modified 17.3
prior to 8′ complete:
3 rounds of
-6 pull ups
-6 power snatches 25/40kg
then, 3 rounds of
-7 pull ups
-5 power snatches 35/50kg
*prior to 12′ complete 3 rounds of
-8 pull ups
-4 power snatches 40/60kg
*prior to 16′ complete 3 rounds of
-9 pull ups
-3 power snatches 45/70kg

*If all reps are completed, time cap extends by 4 minutes.

basic strength & technique
modul III – basic lifts

girls
back day

Mittwoch

15/03/2017

wod
skill day
rowing technique with muxi
-how to improve technique & effectivity
-stroke rate control
-train in different metabolic pathways

 basic strength & technique
modul IV – gymnastics

Donnerstag

16/03/2017

wod
strength
20′ emom:
even- 6 back squats
odd- 10 evil wheels
increase the back squats
every 2nd round by 1 rep

assistance
4 rounds of:
-5 pause squats
-20 reverse flys
-5 hurdle jumps
-1′ power plank after every round

basic strength & technique
modul V – kettlebells

endurance
45’amrap
in teams of 2:
-100 bar facing burpees
-200 wallball shots
-300 kb russian swings
only one working

Freitag

17/03/2017

wod
metcon
for reps
10′ amrap:
-20 one arm kb swings right
-10 kb box step overs
-20 kb one arm swings left
-10 kb box step overs
3′ rest
then
10′ amrap:
-10 kb thrusters right
-20 russian twists
-10 kb thrusters left
-20 russian twists

basic strength & technique
modul I – squats

girls
strength endurance

Samstag

18/03/2017

wod
metcon
in teams of 2 for time:
100-80-60-40-20
-wallball shots
25-20-15-10-5
-handstand push ups
then
100-80-60-40-20
-double unders
50-40-30-20-10
-push ups
only one working

Sonntag

19/03/2017

wod
strength
20′ emom:
even- 6 chest to bar pull ups
odd- 12 renegade rows
increase the pull ups
every 2nd round by 1 rep

metcon
4×3′ amrap/1’rest:
-10 alternating pistols
-10 fast burpees

basic strength & technique
modul II – presses