„Remember: it’s not a failure until you accept defeat.“ Tim Ferriss

Montag

31/07/2017

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

metcon
for time:
-35 wallball shots
-20 ring rows
-20/30 cal row
-25 wallball shots
-15 ring rows
-20/30 cal row
-15 wallball shots
-10 ring rows
-20/30 cal row
-5 wallball shots
-5 ring rows
-20/30 cal row

basic strength & technique
modul I – squats

endurance
7 rounds of:
-30 cal row
-30 backsquats
-20 shoulder to overhead

Dienstag

01/08/2017

wod
metcon
for time:
21-15-9
-kb russian swings
-box step overs
2′ rest
then 21-15-9
-kb russian swings
-toes to bar
2′ rest
then 21-15-9
-kb russian swings
-burpees

endurance
teams of 2:
12′ amrap
A -14 cal skierg
B – push up hold
2′ rest
then 12′ amrap
A – 10 cal assault bike
B – wallsit
2′ rest
then 12′ amrap
A – 14 cal row
B – hollow hold

girls
crosszone bbp

Mittwoch

02/08/2017

wod
skillwork
cluster

metcon
14′ amrap:
-5 cluster
-5 strict pull ups

basic strength & technique
modul II – presses

endurance
7 rounds of:
-30 cal row
-30 backsquats
-20 shoulder to overhead

Donnerstag

03/08/2017

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

metcon
teams of 2 – 30 alternating rounds for time:
-15 air squats
-7/10 push ups

basic strength & technique
modul III – basic lifts

endurance
teams of 2:
12′ amrap
A -14 cal skierg
B – push up hold
2′ rest
then 12′ amrap
A – 10 cal assault bike
B – wallsit
2′ rest
then 12′ amrap
A – 14 cal row
B – hollow hold

Freitag

04/08/2017

wod
metcon
5′ window for each exercise:
buy in always 15 burpees
-40 wallball shots
-25/30 cal row/ski
-30 db/kb thrusters
-40 db/kb push press
-25 bar facing burpees
if you are not able to complete a round
minus 5 burpees buy in

rowing
-200m row
-10 thruster
-10 toes to bar
-400m row
-10 thruster
-10 toes to bar
-600m row
-10 thruster
-10 toes to bar
-800m row
-10 thruster
-10 toes to bar
-1000m row
-10 thruster
-10 toes to bar

girls
strength endurance

Samstag

05/08/2017

wod
Summer in the City Event 2
Bouldern
Treffpunkt: 10:00 Kletterhalle Wien
Erzherzog- Karl Straße 108 1220 Wien
Preis: 13€ (excl. Schuhe ausborgen)

saturday madness
teams of 2 – always one working
-60 cal row
-30 handstand push ups
-4l one arm overhead lunges
3’rest
-60 cal row
-15 muscle ups
-4l one arm overhead lunges
3’rest
-60 cal row
-30 overhead squats
-4l one arm overhead lunges
3’rest
-60 cal row
-200 double unders
-4l one arm overhead lunges

Sonntag

06/08/2017

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

assistance
4 rounds of:
-10 wall squats
-20 superman circles
-50 russian twists
-20 jackknifes