Workouts | KW20 2017 | Döbling

„Luck is what you have left over after you give 100 percent.“ – Langston Coleman

Montag

15/05/2017

wod
strength
-6×1 deadlift @95%+

metcon
12′ amrap:
6-10-16-20-…
-alternating kb snatches
30 double unders between the rounds

basic strength & technique
modul I – squats

endurance
12′ amrap
-5 burpees
-10 thrusters with empty bar
-15 box steps
2′ rest
then 12′ amrap
-10 push ups
-15 cal row
-20 kb swings
2′ rest
then 12′ amrap
-15 toes 2 bar
-20 air squats
-25 double unders

Dienstag

16/05/2017

wod
skillwork
squat clean

metcon
modiefied „Badger“
3 rounds for time:
-30 squat cleans 30/43kg
-15 pull ups
-20 cal row

basic strength & technique
modul II – presses

endurance
3 rounds of:
-3′ burpees
-2′ row/run/bike/ski
-3′ air squats
-2′ run/row/bike/ski
-3′ kb clean & jerks
-2′ run/row/bike/ski

girls
strength endurance

Mittwoch

17/05/2017

wod
metcon
for time:
-40 burpees over the box
-40 cal row
-30 burpees over the box
-30 cal row
-20 burpees over the box
-20 cal row
-10 burpees over the box
-10 cal row

 basic strength & technique
modul III – basic lifts

endurance
12′ amrap
-5 burpees
-10 thrusters with empty bar
-15 box steps
2′ rest
then 12′ amrap
-10 push ups
-15 cal row
-20 kb swings
2′ rest
then 12′ amrap
-15 toes 2 bar
-20 air squats
-25 double unders

Donnerstag

18/05/2017

wod
strength
-6×1 back squat @95%+

metcon
4 rounds for time:
-12 toes to bar
-12 front rack lunges
-12 shoulder to overhead

basic strength & technique
modul IV – gymnastics

endurance
3 rounds of:
-3′ burpees
-2′ row/run/bike/ski
-3′ air squats
-2′ run/row/bike/ski
-3′ kb clean & jerks
-2′ run/row/bike/ski

Freitag

19/05/2017

wod
metcon
30′ emom:
1st – 30“ row/bike
2nd – 20 kb russian swings
3rd – 12 wallball shots
4th – 8 burpee tuck jumps
5th – rest

basic strength & technique
modul V – kettlebells

girls
upper body

rowing
15 rounds of:
-20 cal row
-5 front squats

Samstag

20/05/2017

wod
outdoor workout

saturday madness
„Adam Brown“
2 rounds for time:
-24 deadlifts 100/130kg
-24 box step ups
-24 wallball shots 6/9kg
-24 floor press 55/80kg
-24 box step ups
-24 wallball shots 6/9kg
-24 cleans 40/60kg

Sonntag

21/05/2017

wod
strength
-6×1 push press
@95%+ of strict press

assistance
-100 reverse flys
-100 serratus pull ups
-200 hollow rocks
-50/50 one arm rows
split as you want

endurance
12′ amrap
-5 burpees
-10 thrusters with empty bar
-15 box steps
2′ rest
then 12′ amrap
-10 push ups
-15 cal row
-20 kb swings
2′ rest
then 12′ amrap
-15 toes 2 bar
-20 air squats
-25 double unders

basic strength & technique
modul I – squats