Workouts | KW40 2017 | Döbling

“In my wildest dreams, I could not have imagined a sweeter life.” – Hugh Hefner

Montag

02/10/2017

wod
strength
4×10/10 kb one arm strict press
90“ rest between sets
after the last set
-accumulate 120“ double kb overhead hold

metcon
20′ amrap:
-10 burpees
-20 kb push press
-40 russian twists

basic strength & technique
modul V – kettlebells

endurance
3 rounds of:
3′ amrap
-10 wallball shots
-15 double unders
1′ rest
then
3′ amrap
-10 box steps
-15 push ups
1′ rest
then
3′ amrap
-10 burpees
-15 sit ups
1′ rest

Dienstag

03/10/2017

wod
skillwork
hang squat clean

metcon
14′ emom:
1st – 5 hang squat cleans
2nd – 10 toes to bar

basic strength & technique
modul I – squats

endurance
for time:
-50 double unders
-30 kb thrusters
-30 burpee box steps
-50 double unders
-30 kb thrusters
-25 burpee box steps
-50 double unders
-30 kb thrusters
-20 burpee box steps
-50 double unders
-30 kb thrusters
-15 burpee box steps
-50 double unders
-30 kb thrusters
-10 burpee box steps

girls
never skip leg day

Mittwoch

04/10/2017

wod
metcon
5 rounds for time:
-20 push ups
-10 strict pull ups
-5 lengths farmers walk
-25/30 cal row

basic strength & technique
modul II – presses

endurance
3 rounds of:
3′ amrap
-10 wallball shots
-15 double unders
1′ rest
then
3′ amrap
-10 box steps
-15 push ups
1′ rest
then
3′ amrap
-10 burpees
-15 sit ups
1′ rest

Donnerstag

05/10/2017

wod
strength
4×10 sumo deadlifts
90“ rest between sets
after the last set
-accumulate 120“ deadlift hold

metcon
thruster test week 7
12′ emom:
-8 thrusters
increase weight 2,5-5kg
compared to prior weeks

basic strength & technique
modul III – basic lifts

endurance
for time:
-50 double unders
-30 kb thrusters
-30 burpee box steps
-50 double unders
-30 kb thrusters
-25 burpee box steps
-50 double unders
-30 kb thrusters
-20 burpee box steps
-50 double unders
-30 kb thrusters
-15 burpee box steps
-50 double unders
-30 kb thrusters
-10 burpee box steps

Freitag

06/10/2017

wod
metcon
for time:
20-16-12-8-4
-back rack lunges 35/50kg
-deadlifts 35/50kg
-toes to bar

basic strength & technique
modul IV – gymastics

rowing
5000m with rate changes every 1000m

row for a total of 5000 meters at a sustainable intensity,
varying your stroke rate as follows
1000 meters @ 22 spm
1000 meters @ 26 spm
1000 meters @ 22 spm
1000 meters @ 26 spm
1000 meters @ 22 spm

girls
tabata

Beats – Drinks & Disco Pump
Freitag ab 17:00
CrossZone 1010

Samstag

07/10/2017

saturday madness
for time:
-15/20 cal bike
-10 power cleans 50/80kg
-5 strict handstand push ups
-15/20 cal bike
-10 power cleans 40/60kg
-5 strict handstand push ups
-15/20 cal bike
-10 power cleans 30/40kg
-5 strict handstand push ups

Sonntag

08/10/2017

wod
strength
4×10 front squats
90“ rest between sets
after the last set
-accumulate 120“ pause squat

assistance
4 rounds of:
-10 russian leg curls
-10 evil wheels
-15 band pull aparts
-alap wall sit

basic strength & technique
modul V – kettlebells