Workouts | KW04 2018 | Döbling

„Lack of time is actually lack of priorities.“ – Tim Ferris

Montag

22/01/2018

wod
strength
4 weeks cycle
-4×8 backsquats
90“ rest

metcon
for time:
-20 thruster
-20 front rack lunges
-20 overhead squats
-20 back squats
emom – 4 lateral burpees

assistance
-100 split squats

basic strength & technique
modul II – presses

endurance
death by wall ball shots
3“ rest
death by burpees
3“ rest
death by cal ergo
start every death by with 5 reps,
add on rep every minute until you can’t
complete the prescribed reps in the
time window of one minute

Dienstag

23/01/2018

wod
skillwork
kipping pull ups

metcon
5 rounds for time:
-20 cal row
-21 kb russian swings
-12 pull ups

assistance
-100 abmat sit ups

basic strength & technique
modul III – basic lifts

endurance
for reps:
buy in – 5′ max cal bike/run/row/ski
8′ amrap
-30 kb russian swings
-30 sit ups
2′ rest
8′ amrap
-30 airsquats
-15 push ups
2′ rest
8′ amrap
-30 walking lunges
-15/15 kb shoulder to overhead
buy out – 5′ max cal bike/run/row/ski

girls
back & shoulders

Mittwoch

24/01/2018

wod
strength
4 weeks cycle
-4×8 strict press
90“ rest

metcon
for time:
-40 wall ball shots
-30 toes to bar
-20 burpees over the box
-30 toes to bar
-40 wall ball shots
15′ time cap

assistance
-100 band pull aparts

basic strength & technique
modul IV – gymnastics

endurance
16′ emom
even – 10/12 cal row
odd – 10 lateral burpees
3′ rest
16′ emom
even – 10 thrusters 15/20kg
odd – 10 lateral burpees

Donnerstag

25/01/2018

wod
metcon
teams of 2 – for time
buy in – 100 cal row
then
10 rounds – i go you go
-10 kb sumo deadlift high pulls 20/24kg
-10 pistols
buy out – 100 cal row
one finishes a complete round, then change

basic strength & technique
modul V – kettlebells

endurance
death by wall ball shots
3“ rest
death by burpees
3“ rest
death by call ergo
start every death by with 5 reps,
add on rep every minute until you can’t
complete the prescribed reps in the
time window of one minute

Freitag

26/01/2018

wod
skillwork
clean & jerk

metcon
21′ emom:
1st – 1 clean & jerk
2nd- 2 clean & jerks
3rd – 3 clean & jerks
4th – 1 clean & jerk
5th – 2 clean & jerks

continue this pattern until the time stops
try to add small weight in every circle

basic strength & technique
modul I – squats

endurance
for reps:
buy in – 5′ max cal bike/run/row/ski
8′ amrap
-30 kb russian swings
-30 sit ups
2′ rest
8′ amrap
-30 airsquats
-15 push ups
2′ rest
8′ amrap
-30 walking lunges
-15/15 kb shoulder to overhead
buy out – 5′ max cal bike/run/row/ski

girls
tabata

Samstag

27/01/2018

wod
metcon
2 rounds of:
-30 push ups
-20 dips
-10l farmers walk
2′ rest
-10 strict pull ups
-20 pull ups
-30 ring rows

assistance
100 reverse flys

Sonntag

28/01/2018

wod
strength
find your daily 5RM deadlift
then
8′ emom
-2 deadlifts @ your 5RM

metcon
in teams of 3 – for reps:
6′ amrap
-rope climbs
2′ rest
6′ amrap
-sled pull 40/70kg
2′ rest
6′ amrap
burpees over high box
regionals 2017 standard

in every exercise- only one working

basic strength & technique
modul II – press