Workouts | KW21 2017 | Döbling

„I don’t have a tuxedo that fits anymore because my chest and my biceps are too big.“ – Charlie Sheen

Montag

22/05/2017

wod
strength
4 supersets:
-10/10 split squats
-10/10 weighted box step ups

metcon
8′ amrap:
-20 kb swings
-30 double unders

basic strength & technique
modul II – presses

endurance
buy in –50 cal row/bike/ski
then 8 rounds of
-15 wall balls
-15 kb swings
-15 sit ups
-15 burpees
buy out – 50 cal row/bike/ski

Dienstag

23/05/2017

wod
metcon
teams of 3 – for time:
-10 syncro burpees
-75 box step overs
-10 syncro burpees
-75 thrusters 30/45kg
-10 syncro burpees
-75 pull ups
-10 syncro burpees
-75 thrusters 30/45kg
-10 syncro burpees
-75 box step overs

basic strength & technique
modul III – basic lifts

endurance
7′ amrap
-10 kb swings
-10 jumping lunges
2′ rest
7′ amrap
-10 burpees
-20 air squats
2′ rest
7′ amrap
-10 kb thrusters
-30 mountain climbers
7′ amrap
-10 push ups
-40 double unders

girls
endurance

Mittwoch

24/05/2017

wod
skillwork
power snatch

metcon
12′ amrap:
-power snatches
e2mom – 10 toes to bar

 basic strength & technique
modul IV – gymnastics

endurance
buy in –50 cal row/bike/ski
then 8 rounds of
-15 wall balls
-15 kb swings
-15 sit ups
-15 burpees
buy out – 50 cal row/bike/ski

Donnerstag

25/05/2017

wod
strength
4 supersets:
-10 pull ups
-10 dips

metcon
3 rounds for time:
-12 pistols
-24 kb cleans
-20 cal row

basic strength & technique
modul V – kettlebells

Freitag

26/05/2017

wod
metcon
4 rounds for time:
-5 strict handstand push ups
-25 wallball shots
-5 strict handstand push ups
90“ rest

basic strength & technique
modul I – squats

girls
leg day

rowing
10′ amrap
-1500/2000m row
rest of the time – burpees over the rower
2′ rest
10′ amrap
-1000/1500m row
rest of the time – wallball shots
2′ rest
10′ amrap
500/1000m row
rest of the time – toes 2 bar

Samstag

27/05/2017

wod
outdoor workout

saturday madness
modified „Murph“:
-5′ run/row/bike
-100 pull ups
-200 push ups
-300 air squats
-5′ run/row/bike
bring a weight vest…
and use it

Sonntag

28/05/2017

wod
strength
4 supersets:
-10 straight leg deadlifts
-10 ghd sit ups

metcon
12′ emom:
even – amrap burpees
odd – farmers hold (bw)
count your first round of burpees and
try to hold the pace in the following rounds

basic strength & technique
modul II – presses