Workouts | KW28 2017 | Döbling

„Don’t stay in bed, unless you can make money in bed.“ George Burns

Montag

10/07/2017

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
hypertrophy wod 5
7′ amrap:
-burpee box step overs

basic strength & technique
modul II – presses

endurance
in teams of 2 – 45′ amrap:
-40 jumping jacks
-30 mountain climbers
-20 squats
one is completing a round 
while the other one is doing burpees
score = burpees

Dienstag

11/07/2017

wod
skillwork
snatch

metcon
hypertrophy wod 4 light
for time:
-12/15 cal row
-8 snatches 15/30kg
-12/15 cal row
-6 snatches 20/40kg
-12/15 cal row
-4 snatches 25/45kg
-12/15 cal row
-2 snatches 30/50kg
-12/15 cal row
-1 snatch 35/55kg

endurance
40′ amrap:
-5 burpees
-10 jumping pull ups
-15 squat jumps
-20 russian twists
-25 jumping jacks

girls
glutes & abs

Mittwoch

12/07/2017

wod
metcon
35′ emom:
1st – 10 burpees
2nd – 8 strict pull ups or 12 kipping pull ups
3rd – 18 kb russian swings
4th – 30“ row/bike
5th – rest

basic strength & technique
modul III – basic lifts

endurance
in teams of 2 – 45′ amrap:
-40 jumping jacks
-30 mountain climbers
-20 squats
one is completing a round 
while the other one is doing burpees
score = burpees

Donnerstag

13/07/2017

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

metcon
14′ amrap:
2-4-6-8-10-…
-double kb/db thruster
-double kb/db front rack lunges
-double kb/db shoulder to overhead

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-5 burpees
-10 jumping pull ups
-15 squat jumps
-20 russian twists
-25 jumping jacks

Freitag

14/07/2017

wod
metcon
for time:
-25 toes to bar
-10 double unders
-20 toes to bar
-20 double unders
-15 toes to bar
-30 double unders
-10 toes to bar
-40 double unders
-5 toes to bar
-50 double unders

rowing
death by cal rowing
girls start with 3 cal
guys start with 6 cal

girls
squats & abs

Samstag

15/07/2017

wod
outdoor workout

saturday madness
modified hypertrophy final wod
for time:
-15 strict (deficite) handstand push ups
-15 thrusters 50/70kg
-5 ring muscle up
-10m one arm dumbbell overhead lunges 25/35kg
-10m sled pull 40/60kg
-10m one arm dumbbell overhead lunges 25/35kg
-10m sled pull 40/60kg
-5 ring muscle ups
-15 thrusters 50/70kg
-15 strict (deficite) handstand push ups

Sonntag

16/07/2017

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 reps

assistance
4 rounds of:
-20 curls
-20 ring rows
-15 ghd sit ups
-10 plyo push ups