Workouts | KW38 2017 | Döbling

“If you want a guarantee, buy a toaster.” – Clint Eastwood

Montag

18/09/2017

wod
strength
4×10 resistance band push ups
90“ rest between sets
after the last set
-accumulate 120“ weighted plank

metcon
„Annie“
for time:
50-40-30-20-10
-double unders
-sit ups

basic strength & technique
modul III – basic lifts

endurance
teams of 3 – 6 rounds of:
3′ amrap
max cal ski/bike/row
1′ rest
2′ amrap
burpees
1′ rest
ski/bike/row only one is working
burpees all togehther

Dienstag

19/09/2017

wod
metcon
for time:
-50 wallball shots
-40 kb russian swings
-10 burpees
-15/20 cal row
-40 wallball shots
-30 kb russian swings
-10 burpees
-15/20 cal row
-30 wallball shots
-20 kb russian swings
-10 burpees
-15/20 cal row
-20 wallball shots
-10 kb russian swings
-10 burpees
-15/20 cal row
-10 wallball shots
-10 kb russian swings
-10 burpees
-15/20 cal row

basic strength & technique
modul IV – gymanstics

endurance
45′ amrap:
-15/20 cal row
-50 goblet squats
-20 burpees
-15/20 cal row
-45 goblet squats
-20 burpees
-15/20 cal row
-40 goblet squats
-20 burpees
-15/20 cal row

decrease 5 goblet squats every round

girls
run & row

Mittwoch

20/09/2017

wod
skillwork
hang power snatch

metcon
12′ emom:
even – 4 hang power snatches
odd – 6 lateral burpees
add one power snatch each round

basic strength & technique
modul V – kettlebells

endurance
teams of 3 – 6 rounds of:
3′ amrap
max cal ski/bike/row
1′ rest
2′ amrap
burpees
1′ rest
ski/bike/row only one is working
burpees all togehther

Donnerstag

21/09/2017

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

metcon
thruster test week 5
12′ emom:
-10 thrusters
same weight as last week

basic strength & technique
modul I – squats

endurance
45′ amrap:
-15/20 cal row
-50 goblet squats
-20 burpees
-15/20 cal row
-45 goblet squats
-20 burpees
-15/20 cal row
-40 goblet squats
-20 burpees
-15/20 cal row

decrease 5 goblet squats every round

Freitag

22/09/2017

wod
metcon
30 kb frontrack lunges
30 cal row
30 kb swings
30 cal bike
30 kb shoulder to overhead
30 cal ski erg
20 kb frontrack lunges
20 cal row
20 kb swings
20 cal bike
20 kb shoulder to overhead
20 cal ski erg
10 kb frontrack lunges
10 cal row
10 kb swings
10 cal bike
10 kb shoulder to overhead
10 cal ski erg
use a 16/24kg kettlebell

basic strength & technique
modul II – presses

rowing
10′ warm up
then
500m for a personal best

teams of 3:
30′ row as far as possible
never row shorter then 100m,
never longer then 250m
the key is a very fast transition

girls
squats & abs

Samstag

23/09/2017

wod
outdoor workout

saturday madness
15′ amrap:
-5 ring muscle ups
-10 hang power cleans
-15 wallball shots

Sonntag

24/09/2017

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

assistance
3 rounds for quality:
-6 glute bridges (go heavy)
-6/6 descending lunges
-12 russian swings (go heavy)

basic strength & technique
modul III – basic lifts