Workouts | KW25 2017 | Döbling

„Life is like riding a bicycle. To keep your balance, you must keep moving.“ – Albert Einstein

Montag

19/06/2017

wod
strength
10′ time to estabilish your daily max
front squat or back squat
then
-10×1 @80% of your daily max
30“ rest between reps

metcon
15′ amrap:
2-4-6-8-..
-kb ground to overhead
-toes to bar

basic strength & technique
modul I – squats

endurance
12′ amrap
-5 burpees
-10 dumbbell snatches
-15 box steps
2′ rest
then
12′ amrap
-10 push ups
-20 cal row
-20 dumbbell thrusters
2′ rest
then
12′ amrap
-15 pull ups
-20 air squats
-25 double unders

Dienstag

20/06/2017

wod
skillwork
muscle up

metcon
6 rounds for time:
-2 muscle ups
-20 kb russian swings
-20 double unders

basic strength & technique
modul II – presses

endurance
fight gone bad style
5 rounds of 5′ work, 1′ rest:
1st – wallball shots
2nd – kb sumo deadlift high pulls
3rd – box steps
4th – double kb push press
5th – double unders

girls
core

Mittwoch

21/06/2017

wod
skillwork
split jerk

metcon
12′ amrap:
-2 front squats
-2 split jerks
-5 lateral burpees
-4 front squats
-4 split jerks
-5 lateral burpees
-6 front squats
-6 split jerks
-5 lateral burpees
add 2 reps of front squats and
split jerks every round

 basic strength & technique
modul III – basic lifts

endurance
12′ amrap
-5 burpees
-10 dumbbell snatches
-15 box steps
2′ rest
then
12′ amrap
-10 push ups
-20 cal row
-20 dumbbell thrusters
2′ rest
then
12′ amrap
-15 pull ups
-20 air squats
-25 double unders

Donnerstag

22/06/2017

wod
strength
10′ time to estabilish your daily max
deadlift or sumo deadlift
then
-10×1 @80% of your daily max
30“ rest between reps

metcon
20′ amrap:
-20 cal row
-30 push ups
-30 v ups

basic strength & technique
modul IV – gymnastics

endurance
fight gone bad style
5 rounds of 5′ work, 1′ rest:
1st – wallball shots
2nd – kb sumo deadlift high pulls
3rd – box steps
4th – double kb push press
5th – double unders

Freitag

23/06/2017

wod
metcon
for time:
-50 wallball shots
-40 kb russian swings
-30 power cleans
-20 burpee pull ups
-10 handstand push ups

basic strength & technique
modul V – kettlebells

rowing
in teams of 2:
row 6/8km as a team
while one is rowing, the other is doing either
-20 thrusters with empty bar
or
-15 bar facing burpees

girls
tabata

Samstag

24/06/2017

wod
outdoor workout

saturday madness
„Linda“
for time:
10-1
-deadlift @ 1 1/2 x bw
-floor press @ 1 x bw
-squat clean @ 3/4 x bw

Sonntag

25/06/2017

wod
strength
10′ time to estabilish your daily max
floor press or shoulder press
then
-10×1 @80% of your daily max
30“ rest between reps

assistance
3 rounds of:
-10 renegade rows
-10 double kb front rack lunges
-30“ l-sit hold

basic strength & technique
modul I – squats