Workouts | KW51 2017 | Döbling

“It’s because I’m green isn’t it?” – The Grinch

Montag

18/12/2017

wod
strength
front squat
-10 reps @ 85%
-10 reps @ 80%
-10 reps @ 75%
-10 reps @ 70%
-10 reps @ 65%
90″ rest between sets

metcon
for time:
-1,5/2k row
e2mom 12 burpees over the rower

basic strength & technique
modul I – squats

endurance
4 rounds of e3mom:
-20 air squats
-20 db snatches
rest of time amrap burpees
2′ rest
into 4 rounds of e3mom:
-20 push ups
-20 kb swings
in the remaining time amrap burpees
2′ rest

Dienstag

19/12/2017

wod
skillwork
kipping pull ups

metcon
for time:
-50 push ups
-25 c2b pull ups
-100 double unders
-25 c2b pull ups
-50 push ups

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 II – press

endurance
5 rounds for time:
-10 burpees
-20 ring rows
-30 lunges
-40 double unders
-500m row

girls
crosszone BBP

Mittwoch

20/12/2017

wod
metcon
in teams of 2 – for time:
4 rounds of:
-30 wallball shots 6/9kg
-15 power cleans 40/60kg
then 30 sync barfacing burpees

then 6 rounds of:
-20 wallball shots 6/9kg
-10 power cleans 40/60kg
then 20 sync barfacing burpees

then 8 rounds of:
-10 wallball shots 6/9kg
-5 power cleans 40/60kg
then 10 sync barfacing burpees
timecap: 35′ / only one is allowed to work

basic strength & technique
modul III – basic lifts

endurance
4 rounds of e3mom:
-20 air squats
-20 db snatches
rest of time amrap burpees
2′ rest
into 4 rounds of e3mom:
-20 push ups
-20 kb swings
in the remaining time amrap burpees
2′ rest

Donnerstag

21/12/2017

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

metcon
25′ amrap
-10/10 kb windmill
-20 front rack walking lunges
-10 renegade rows
controlled and good movement quality

basic strength & technique
modul IV – gymnastics

endurance
5 rounds for time:
-10 burpees
-20 ring rows
-30 lunges
-40 double unders
-500m row

Freitag

22/12/2017

wod
strength
 find your daily 3RM deadlift then
10-1 touch and go deadlifts with 70-80% of your daily 3RM

metcon
3 rounds for time
-75 airsquats
-50 russian twists
-25 toes to bar

finisher
tabata- isometric one legged glute bridge hold

basic strength & technique
modul V – kettlebells

girls
tabata

endurance
35′ amrap
24-22-20-18-16-…-1
-row
-kb thrusters
in the remaining time:
max distance row

Samstag

23/12/2017

wod
strength
f
ind your 1RM weighted chin up
then 2 x max reps chin up

metcon
teams of 4 for time:
-100 cal assault / bw farmers hold
-100 db snatches / handstand hold
-200 kb swings / wallsit
-200 cal assault bike / plank

A is working on the dynamic exercise
B is holding the static position, C and D are resting

Sonntag

24/12/2017

christmas wod/11:00/ everyone welcome
metcon
for time:
-1 bar muscle up
-2 thrusters 30/40kg
-3 handstand push ups
-4 power cleans 30/40kg
-5 push presses 30/40kg
-6 toes to bar
-7 kettlebell swings 24/31kg
-8 pull ups
-9 box jumps/steps
-10 overhead walking lunges 30/40kg
-11 burpees
-12 cal row

start with one bar muscle ups,
move on with one bar muscle up and two thrusters,
move on with one bar muscle up,
two thrusters und three handstand push ups, …