Workouts | KW01 2018 | Döbling

„you get a car! You get a car and you get a car!“ – Oprah Winfrey

Montag

01/01/2018

wod
for time:
15-12-9-6-3
-kb thrusters
-burpees
3′ rest
5′ amrap
-20 double unders
-20 kb swings
3’rest
5 rounds for time
-10 toes to bar
-10 kb clean & jerks
3’rest
21-15-9 -kb snatches
-handrelease push ups
use a 16/24kg kettlebell
timecap: 30′

Dienstag

02/01/2018

wod
skillwork
rope climb

metcon
3′ amrap
-1 rope climb or 6 chin ups
-20 wallballs
-30 double unders
1′ rest
6′ amrap
-1 rope climb or 6 chin ups
-20 wallballs
-30 double unders
1′ rest
9′ amrap
-1 rope climb or 6 chin ups
-20 wallballs
-30 double unders

Mittwoch

03/01/2018

wod
strength
3×12 push press
120″ rest between sets

metcon
10′ emom:
-5 push presses 35/50kg
-7 deadlifts 35/50kg
-10 box steps/jumps
yes, all three exercises in one minute!

shoulder assistance
– 4 rounds of:
-10 t’s
-10 w’s
-10 y’s
-10 i’s
go unbroken each round –
1′ rest between the rounds

basic strength & technique
modul I – squats

endurance
30′ emom
1st- 10 thrusters 20/30kg
2nd- 35 double unders or 10 burpees
3rd- 8/12 push ups

Donnerstag

04/01/2018

wod
skillwork
squat clean

metcon
14′ amrap
-3 squat cleans
-25/30 cal row
use a challenging weight for the squat cleans

basic strength & technique
modul II – press

endurance
3 rounds for time:
-50 burpees
-40 kb swings
-30 frontrack lunges
-20 pull ups /ring rows
-10 strict handstand push ups/push ups

Freitag

05/01/2018

wod
strength
10-8-6-4-2 deadlifts
find a weight you can perform 10 reps with and
keep the same weight for all following sets

– 90“ rest between sets

metcon
4 rounds for time
-15 ring dips
-10 burpees over the box
-5 strict handstand push ups

finisher
3×40“ each side
isometric one legged glute bridge hold

basic strength & technique
modul III – basic lifts

girls
never skip leg day

endurance
for reps:
-6′ ski/bike/row/run
-2′ amrap db snatches
-6′ ski/bike/row/run
-2′ amrap db overhead lunges
-6′ ski/bike/row/run
-2′ amrap wallballs
-6′ ski/bike/row/run
-2′ amrap db overhead squats

Samstag

06/01/2018

wod
skillwork
power snatch

metcon
in teams of 2 – 4 rounds for time:
-20 sync. burpees
-10 sync. front squats
-10 sync. power snatches
-20 alternating pull ups

finisher
tabata
-hollow rocks
-arch rocks

Sonntag

07/01/2018

wod
strength
backsquats for time:
-2 reps @ 90%
-3 reps @ 85%
-4 reps @ 80%
-5 reps @ 75%
-6 reps @ 70%
-7 reps @ 65%
-8 reps @ 60%
-9 reps @ 55%
-10 reps @50%

metcon
20′ for quality:
-10/10 one leg deadlifts
-2 wallwalks
-3/3 kb get ups

basic strength & technique
modul IV – gymnastics