Workouts | KW15 2017 | Döbling

„There is only one thing that makes a dream impossible to achieve: the fear of failure.“ – Paulo Coelho

Montag

10/04/2017

wod
strength
-6×6 back squats @80-85%

metcon
5 rounds of 3′ on/1′ off:
-3 burpees
-6 push ups
-9 air squats

basic strength & technique
modul I – squats

endurance
6×4’ on/2’ off:
-20 kb russian swings
-20 jumping lunges
-60 mountain climbers
-20 staircase jumps
you have to finish
-8 burpees
-75 single unders
during the „off“ period

Dienstag

11/04/2017

wod
skillwork
bear complex

metcon
12′ emom:
-1 bear complex
-8 lateral burpees

basic strength & technique
modul II – presses

endurance
7 rounds of 1′ work per exercise:
-staircase jumps
-bicycle crunches
-goblet squats
-knees up
-burpees
1’rest

girls
never skip leg day!

Mittwoch

12/04/2017

wod
metcon
3 rounds for reps:
-2′ pull ups
1′ rest
-2′ double unders
1’rest
-2′ kb russian swings
1′ rest

 basic strength & technique
modul III – basic lifts

endurance
6×4’ on/2’ off:
-20 kb russian swings
-20 jumping lunges
-60 mountain climbers
-20 staircase jumps
you have to finish
-8 burpees
-75 single unders
during the „off“ period

Donnerstag

13/04/2017

wod
strength
-6×6 push press
@80-85% of strict press

metcon
death by kb one arm thruster
start with one rep per arm,
increase one rep per arm and round

basic strength & technique
modul IV – gymnastics

endurance
7 rounds of 1′ work per exercise:
-staircase jumps
-bicycle crunches
-goblet squats
-knees up
-burpees
1’rest

Freitag

14/04/2017

wod
metcon
30′ amrap:
-12 burpees over the box
-24 kb cleans
-20 cal row

basic strength & technique
modul V – kettlebells

girls
endurance

rowing
7 rounds of:
-11 backsquats
-750m row

Samstag

15/04/2017

wod
metcon
teams of 2 – for time:
100-80-60-40-20
-toes to bar
-wallball shots
only one is working

Sonntag

16/04/2017

wod
strength
-6×6 deadlifts @80-85%

assistance
4 rounds of:
-20 reverse flys
-60“ farmers hold
-20 ghd sit ups
-60“ arch position

basic strength & technique
modul III – squats