Workouts | KW16 2018 | Döbling

„The best preparation for tomorrow is doing your best today.“ – H. Jackson Brown Jr.

Montag

16/04/2018

wod
strength
8′ e2mom:
-8 deadlifts
2′ rest
then
1 max effort deadlift with the same weight

 

metcon
for time:
-100 kb clean & jerk
emom – 6 goblet squats

basic strength & technique
modul IV – gymnastics

endurance
team of 2 – 40′ amrap:
-100 cal row
-100 burpees over the box
-100 cal skierg
-50 pull ups
2′ rest

Dienstag

17/04/2018

wod
skillwork
handstand hold/walk/push up

metcon
3 rounds for time:
-30 cal row
-30 toes to bar
-30 handstand push ups
-1′ handstand hold/40m hs walk

finisher
-30 cal row
-15 burpees
all out!

basic strength & technique
modul V – kettlebells

endurance
5 rounds for time:
-50 cal bike/row
-50 jackknifes
-50 push ups
time cap 40′

girls
leg day

Mittwoch

18/04/2018

wod
strength
8′ e2mom:
-8 back squats
2′ rest
then
1 max effort back squat with the same weigh

metcon
20′ for quality:
-10/10 bulgarian split squats
-10/10 suitcase deadlifts
-20 landmine rows
-30 band pull aparts

assistance
accumulate 2′ l-sit
everytime you drop – 15 sit ups

basic strength & technique
modul I – squats

endurance
45′ amrap
-1000m row
-50 wallball shots
-800m row
-40 wallball shots
-600m row
-30 wallball shots
-400m row
-20 wallball shots
-200m row
-10 wallball shots
-amrap row

Donnerstag

19/04/2018

wod
skillwork
clean & jerk

metcon
teams of 2 – for time:
-20 clean & jerk 35/50kg
1′ rest
-20 clean & jerk 40/60kg
1’rest
-20 clean & jerk 45/70kg
-1’rest
-20 clean & jerk 50/80kg
-1’rest
-20 clean & jerk 45/70kg
-1’rest
-20 clean & jerk 40/60kg
-1’rest
20 clean & jerk 35/50kg
complete the reps together- only one working

basic strength & technique
modul II – presses

endurance
team of 2 – 40′ amrap:
-100 cal row
-100 burpees over the box
-100 cal skierg
-50 pull ups
2′ rest

Freitag

20/04/2018

wod
metcon
in teams of 2- 5 rounds for time:
-50 cal bike/row
-50 jackknifes
-50 push ups
time cap 25′
only one working

finisher
in teams of 2 – for time:
100 burpees

basic strength & technique
modul III – basic lifts

endurance
5 rounds for time:
-50 cal bike/row
-50 jackknifes
-50 push ups
time cap 40′

girls
core

Samstag

21/04/2018

wod
skillwork
double unders

metcon
10 rounds for time:
-20 wallball shots
-30 double unders

durante core
3 rounds of:
-10 hollow rocks
-10 v-ups
-10 tuck ups
-10“ hollow hold

Sonntag

22/04/2018

wod
strength
4 rounds of:
-10 strict pull ups
-10 strict ring dips
-10 renegade rows
2′ rest

metcon
for time:
-10 deadlifts
-10 strict toes to bar
-25 lateral burpees
-8 deadlits
-8 strict toes to bar
-20 lateral burpees
-6 deadlifts
-6 strict toes to bar
-15 lateral burpees
-4 deadlifts
-4 strict toes to bar
-10 lateral burpees
-2 deadlifts
-2 strict toes to bar
-5 lateral burpees
start with 50% of your deadlift 1RM
and increase by 5/10kg each round

basic strength & technique
modul IV – gymnastics