Workouts | KW27 2017 | Döbling

„Bleib geschmeidig.“ Old Young MC

Montag

03/07/2017

wod
strength
10′ time to estabilish your daily max
floor press or strict press
then
-10×1 @90% of your daily max
30“ rest between rep

metcon
3 rounds for time:
-10 renegade rows
-5 chest to bar pull ups
-20 cal row

basic strength & technique
modul III – basic lifts

endurance
30′ emom:
1st – 10 burpees
2nd – 10 ring rows
3rd – 20 kb swings
4th – 30 double unders
5th – 15 push ups

Dienstag

04/07/2017

wod
metcon
5 rounds for time:
-30 double unders
-20 air squats
-10 jack knifes
-5 target burpees
90“ rest between the rounds

finisher
4 rounds of:
-30“ power plank
-30“ side plank r.
-30“ hollow rock
-30“ side plank l.

basic strength & technique
modul IV – gymnastics

endurance
for time:
-100 wallball shots
-100 kb swings
-100 burpees
-100 cal row
split as you like

girls
upper body

Mittwoch

05/07/2017

wod
skillwork
squat clean

metcon
modified hypertrophy wod 2
for time:
-1′ deadlift hold 40/60kg
-9 shoulder to overhead 40/60kg
-9 front squats 40/60kg
-1′ deadlift hold 40/60kg
-6 shoulder to overhead 40/60kg
-6 front squats 40/60kg
-1′ deadlift hold 40/60kg
-3 shoulder to overhead 40/60kg
-3 front squats 40/60kg
time cap 10′

basic strength & technique
modul V – kettlebells

endurance
30′ emom:
1st – 10 burpees
2nd – 10 ring rows
3rd – 20 kb swings
4th – 30 double unders
5th – 15 push ups

Donnerstag

06/07/2017

wod
strength
10′ time to estabilish your daily max
deadlift or sumo deadlift
then
-10×1 @90% of your daily max
30“ rest between reps

metcon
14′ amrap:
2-4-6-8-10..
-burpee box steps
10 kb sumo deadlift high pulls between the sets

basic strength & technique
modul I – squats

endurance
for time:
-100 wallball shots
-100 kb swings
-100 burpees
-100 cal row
split as you like

Freitag

07/07/2017

wod
skillwork
kb snatch

metcon
modified hypertrophy wod 1
for time:
buy in – 100 double unders
then
21-15-9
-kb snatches
-toes to bar

basic strength & technique
modul II – presses

rowing
3 rounds of:
-1′ at 16 s/m
-1′ at 18 s/m
-1′ at 20 s/m
-1′ at 22 s/m
-50 kb swings
-1′ at 22 s/m
-1′ at 20 s/m
-1′ at 18 s/m
-1′ at 16 s/m
-50 kb swings

girls
strength endurance

Samstag

08/07/2017

wod
outdoor workout

saturday madness
for time:
-60 wallball shots
-50 box steps
-40 toes to bar
-30 alternating pistols
-20 clean & jerk 40/60kg
-10 ring muscle ups

Sonntag

09/07/2017

wod
strength
10′ time to estabilish your daily max
front squat or back squat
then
-10×1 @90% of your daily max
30“ rest between reps

assistance
4 rounds of:
-5/5 kb windmill
-20 reverse flys
-1′ goblet squat bottom hold

endurance
30′ emom:
1st – 10 burpees
2nd – 10 ring rows
3rd – 20 kb swings
4th – 30 double unders
5th – 15 push ups

basic strength & technique
modul III – basic lifts