Workouts | KW35 2017 | Döbling

“Wer eine Jogginghose trägt, hat die Kontrolle über sein Leben verloren.” – Karl Lagerfeld

Montag

28/08/2017

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

metcon
for time:
27-21-15
-sumo deadlift highpulls
15/20 cal row between the rounds

basic strength & technique
modul III – basic lifts

endurance
for time:
-100 double unders
then 3 rounds of
-10 wall ball shots
-20 medball cleans
-30 medball russian twists
then
75 box steps
then 3 rounds of
-10 wall ball shots
-20 medball cleans
-30 medball russian twists
then
50 burpees
then 3 rounds of
-10 wall ball shots
-20 medball cleans
-30 medball russian twists

Dienstag

29/08/2017

wod
skillwork
split jerk

strength
10′ to find your 3rm split jerk

metcon
for time:
-10 shoulder to overhead
-1 chest to bar pull up
-9 shoulder to overhead
-2 chest to bar pull ups
-8 shoulder to overhead
-3 chest to bar pull ups

-1 shoulder to overhead
-10 chest to bar pull ups
12′ time cap

endurance
4 rounds of:
-1′ amrap staircase jumps
-2′ amrap russian swings
-3′ amrap burpees
-2′ amrap kb thrusters
-1′ amrap mountain climbers
1´rest

girls
never skip leg day

Mittwoch

30/08/2017

wod
30′ emom:
1st – 30“ row/bike
2nd – 20 push ups
3rd – 20 kb russian swings
4th – 10 burpees
5th – rest

basic strength & technique
modul IV – gymnastics

endurance
for time:
-100 double unders
then 3 rounds of
-10 wall ball shots
-20 medball cleans
-30 medball russian twists
then
75 box steps
then 3 rounds of
-10 wall ball shots
-20 medball cleans
-30 medball russian twists
then
50 burpees
then 3 rounds of
-10 wall ball shots
-20 medball cleans
-30 medball russian twists

Donnerstag

31/08/2017

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

metcon
thruster test week 2
12′ emom:
-10 thrusters
same weight like last week

basic strength & technique
modul V – kettlebells

endurance
4 rounds of:
-1′ amrap staircase jumps
-2′ amrap russian swings
-3′ amrap burpees
-2′ amrap kb thrusters
-1′ amrap mountain climbers
1´rest

Freitag

01/09/2017

wod
metcon
6′ amrap:
-5 kb/db power cleans
-6 toes to bar
3′ rest
then 6′ amrap:
-5 kb/db deadlifts
-6 ring push ups
3′ rest
then 6′ amrap:
-5 kb/db renegade rows
-6 burpee plate jump overs

rowing
warm up:
-2000m 18 s/m

workout:
-1000m for a personal best
3′ rest
then -750m
3′ rest
then -500m
3′ rest
then -250m

girls
tabata

Samstag

02/09/2017

wod
outdoor workout

saturday madness
for time:
10-1
-power cluster
-hang squat clean
-power jerk
timecap 25′
start with 10 power clusters,
10 hang squat cleans,
10 power jerks.
then 9 reps each movement,
and so on
work down to 1, 1, 1

Sonntag

03/09/2017

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

assistance
4 rounds of:
-10 barbell sit ups
-15/15 bulgarian split squats
-20 curls
-25 band pull aparts