Workouts | KW23 2017 | Döbling

„Uuuuuuuuuur Ahhhhrrrrrr Uhrrrr Ahhhhrrrrrr Aaaarhg.“ – Chewbacca

Montag

05/06/2017

wod
strength
4 supersets:
-10 russian leg curls
-10 heavy kb russian swings

metcon
for time:
-120 kb cleans
emom – 5 burpees

basic strength & technique
modul IV – gymnastics

endurance
20′ amrap
-5 pull ups
-10 push ups
-15 air squats
2′ rest
20′ amrap
-15 cal row
-15 burpees

Dienstag

06/06/2017


wod
metcon
for time:
-50 pull ups
-100 wallball shots
if you break up the pull ups
you have to do 10 wallball shots
if you break up the wallball shots
you have to do 5 pull ups

basic strength & technique
modul V – kettlebells

endurance
10 rounds of 2 minutes:
-8 burpees
rest of the time amrap
1st – double unders
2nd – air squats
3rd – push ups
4th – pull ups
5th -wallball shots
1′ rest between the rounds

girls
core

Mittwoch

07/06/2017

wod
skillwork
hang power clean

metcon
for time:
10-1
-hang power cleans
-toes to bar

 basic strength & technique
modul I – squats

endurance
partner wod – 45′ amrap:
one is holding a position,
while the other one is finishing a round of
-10 burpees
-15 sit ups
-20 lunges
-25 jumping jacks
holding positions
1st round – plank
2nd round – side plank left
3rd round – side plank right

everytime you have to give up the position: 
5 high jump burpees for both, then continue

Donnerstag

08/06/2017

wod
strength
4 supersets:
-10/10 lunge steps
-60“ glute bridge

metcon
20′ amrap:
-45 double unders
-20 cal endurance

basic strength & technique
modul II – presses

endurance
10 rounds of 2 minutes:
-8 burpees
rest of the time amrap
1st – double unders
2nd – air squats
3rd – push ups
4th – pull ups
5th -wallball shots
1′ rest between the rounds

Freitag

09/06/2017

wod
metcon
20′ emom – for reps:
1st – kb snatch
2nd – burpees
3rd – sumo deadlift high pulls
4th – goblet squats

basic strength & technique
modul III – basic lifts

girls
shoulders

rowing
for time:
30-25-20-15-10-5-10-15-20-25-30
-cal row
-wallball shots

Samstag

10/06/2017

wod
outdoor workout

saturday madness
25′ amrap
in teams of 2:
-100 cal row
-100 partner lunges 60/80kg
then amrap DT
i go – you go
-12 deadlifts
-9 hang power cleans
-6 shoulder to overhead

Sonntag

11/06/2017

wod
strength
4 supersets:
-10 floor press
-10 kb bent over rows

metcon
12′ emom:
even – amrap jumping lunges
odd – 40“ weighted wall sit
count your first round jumping lunges
and try to hold the pace in the following rounds

basic strength & technique
modul IV – gymnastics