„Success is not final, failure is not fatal: it is the courage to continue that counts. – Winston Churchill

Montag

21/05/2018

wod
metcon
for reps:
buy in – 40 burpees
then
25′ amrap
-40 sumo deadlift high pulls 24/32kg
-30 box step ups
-20 front rack lunges 24/32kg
-10 kb russian swings 24/32kg
finisher
tabata high knees

basic strength & technique
modul IV – gymastics

Dienstag

22/05/2018

wod
strength
15′ e2mom:
-3 pull ups
2′ rest
then
1 max effort pull ups

metcon
15′ amrap:
-45 montain climbers
-30 russian twists
-20 jumping pull ups
-10 push ups

basic strength & technique
modul V – kettlebells

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
leg day

Mittwoch

23/05/2018

wod
skillwork
high hang squat clean

metcon
12′ emom:
-5 high hang squat cleans
-5 front squats
add 1 front squat every round

basic strength & technique
modul I – squats

endurance
45′ amrap:
-15 kb russian swings
-15 burpee pull ups
-3′ endurance work
endurance work consists of running/airdyne/rowing/
double unders/staircase jumps

Donnerstag

24/05/2018

wod
strength
15′ e2mom:
-3 strict press
2′ rest
then
1 max effort strict press with the same weight

metcon
10 rounds for time:
-8 toes to bar
-10 one arm kb push press
buy out – 35/50 cal row

finisher
3 rounds of:
-alap plank
-30 abmat sit ups

basic strength & technique
modul II – presses

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

25/05/2018

wod
strength
4 rounds of:
-5 double kb cleans
-10 double kb front rack squats
2′ rest
go heavy and use the same weight for clean and squats

metcon
teams of 3 – for time:
-100 jumping squats
-75 kb russian swings 20/28kg
-75 jumping squats
-50 kb russian swings 20/28kg
-50 jumping squats
-25 kb russian swings 20/28kg
-25 jumping squats
A is working
B is doing a wall sit
C has break

basic strength & technique
modul III – basic lifts

endurance
45′ amrap:
-15 kb russian swings
-15 burpee pull ups
-3′ endurance work
endurance work consists of running/airbike/rowing/
double unders/staircase jumps

girls
core

Samstag

26/05/2018

wod
strength
4×16 double kb deadlifts

metcon
18′ amrap:
2-4-6-8-10-..
-box steps
-burpees
-wall ball shots
if you cant do the wall ball shots unbroken you have to repeat the whole round

Sonntag

27/05/2018

CrossZone Outdoor Opening 2018
Start: 11:30
Rugby Embassy Vienna
Meiereistraße 20, 1020 Wien