Workouts | KW33 2017 | Innere Stadt

Little by little, one travels far” – J.R.R. Tolkien

Montag

14/08/2017

wod
strength
15′ to find your daily
5rm, 3rm and 1rm
-back squats

metcon
in a 12′ window:
buy in – 1 round run
then 3 rounds of
-20 kb cleans
-20 ground to overhead 10/20kg
rest of the time burpees
score = burpees

basic strength & technique
modul III – basic lifts

endurance
in a 10′ window:
buy in – 30 burpees
rest of time amrap
-20 kb/db push presses
-15 weighted box steps
-10 goblet squats
3′ rest
repeat the workout two more times

Dienstag

15/08/2017

wod
metcon
15′ amrap:
-3 kb russian swings
-3 bar muscle ups
-6 kb russian swings
-3 bar muscle ups
-9 kb russian swings
-3 bar muscle ups

basic strength & technique
modul IV – gymnastics

Mittwoch

16/08/2017

wod
skillwork
snatch

metcon
for time:
10-8-6-4-2
-power snatches
-behind the neck push press
-overhead squats

basic strength & technique
modul V – kettlebells

endurance
for time:
50-40-30-20
-slam ball cleans
-sit ups
-burpees
-double unders
1 round run between the sets

Donnerstag

17/08/2017

wod
strength
15′ to find your daily
5rm, 3rm and 1rm
-sumo deadlifts

metcon
12′ emom:
-8 toes to bar
-7 push ups
-6 burpee box steps

endurance
in a 10′ window:
buy in – 30 burpees
rest of time amrap
-20 kb/db push presses
-15 weighted box steps
-10 goblet squats
3′ rest
repeat the workout two more times

Freitag

18/08/2017

wod
metcon
austrian championsday qualifier 1
12′ amrap:
-5 chest to bar pull ups
-12 wallball shots 6/9kg
-20 double unders

Samstag

19/08/2017

wod
Summer in the City Event 3

Rugby Training
Treffpunkt: 10:00 Uhr
Trendsportzentrum Prater
Meiereistraße 20, 1020 Wien

Sonntag

20/08/2017

wod
strength
15′ to find your daily
5rm, 3rm and 1rm
-bent over rows

assistance
4 rounds of:
-15 wall angels
-5/5 superman circles
-10 evil wheels
-20 defecit shoulder taps

endurance
for time:
50-40-30-20
-slam ball cleans
-sit ups
-burpees
-double unders
1 round run between the sets