Workouts | KW30 2017 | Döbling

„You’re constantly trying to prove yourself, even after you’ve made it.“ Chester Bennington

Montag

24/07/2017

wod
strength
search for a weight you can perform
20 deadlifts with
then
3×10 with the same weight
60“ rest between the sets

metcon
for time:
-60 cal row
-20  strict pull ups
-40 cal row
-15 strict pull ups
-20 cal row
-10 strict pull ups

basic strength & technique
modul III – basic lifts

endurance
buy in – 100 cal row
then 30′ amrap:
-5 pull ups
-10 push ups
-15 squats

Dienstag

25/07/2017

wod
metcon
in teams of 2 – for reps:
2′ amrap
-burpees – plank
1′ rest
then 2′ amrap
-kb russian swings – hollow position
1′ rest
then 2′ amrap
-air squats – wall sit
1′ rest
then 2′ amrap
-kb russian swings – hollow position
1′ rest
then 2′ amrap
-burpees – plank
one is working while the other
is holding the static position

you can change partner as often as you like

endurance
40′ amrap:
4-6-8-10-…
-goblet squats
-burpees
-jumping lunges
90“ endurance work between the rounds
row/bike/ski/rope/staircase jumps

girls
tabata

Mittwoch

26/07/2017

wod
skillwork
high hang clean

metcon
12′ emom:
-2 high hang cleans
-3 thrusters
add one thruster every round

basic strength & technique
modul IV – gymnastics

endurance
buy in – 100 cal row
then 30′ amrap:
-5 pull ups
-10 push ups
-15 squats

Donnerstag

27/07/2017

wod
strength
search for a weight you can perform
20 pendlay rows with
then
3×10 with the same weight
60“ rest between the sets

metcon
for time:
-60 renegade rows
emom – 5 burpee tuck jumps

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
4-6-8-10-…
-goblet squats
-burpees
-jumping lunges
90“ endurance work between the rounds
row/bike/ski/rope/staircase jumps

Freitag

28/07/2017

wod
metcon
buy in
3 rounds of:
-10 pull ups
-20 push ups
-30 airsquats
then
8 rounds of:
-7 toes to bar
-10 goblet squats
then
-200 double unders

rowing
within a 10′ timecap
-1700/2000m row
rest of the time burpees
2′ rest
within a 8′ timecap
-1200/1500m row
rest of the time burpees
2′ rest
then within a 6′ timecap
-700/1000m row
rest of the time burpees
2′ rest
then within a 4′ timecap
-200/500m row
rest of the time burpees
score= burpees

girls
never skip leg day

Samstag

29/07/2017

wod
outdoor workout

saturday madness
regionals event 3 for time:
-30m db overhead walking lunges 25/35kg
-100 double unders
-50 wallball shots 9/12kg
-10 rope climbs
-50 wallball shots 9/12kg
-100 double unders
-30m db overhead walking lunges 25/35kg

Sonntag

30/07/2017

wod
strength
search for a weight you can perform
20 front squats with
then
3×10 with the same weight
60“ rest between the sets

assistance
4 rounds of:
-10 russian leg curls
-8/8  instable split squats
-1′ bicycle crunches