Workouts | KW48 2018 | Döbling

,

„Where there is love there is life.“ – Mahatma Gandhi

Montag

26/11/2018

wod
strength
10-8-6-4-2
back squats
increase weigth every set

metcon
for time:
21-15-9
-wallball shots
-toes to bar
3′ rest
then
21-15-9
-wallball shots
-jackknifes

assistance
3 rounds of:
-10“ hollow hold
-10“ hollow rocks
-10“ hollow hold

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
2′ rest

Dienstag

27/11/2018

wod
strength
4×10 sumo deadlifts

metcon
13′ amrap:
-10 deadlifts
-20 box steps

assistance
6 rounds of:
-10 curls
-20 bent over rows

basic strength & technique
modul V – kettlebells

endurance
in teams of 2 – for time:
-100 kb russian swings/wall sit
-100 goblet squats/push up position
-100 push ups/hollow hold
-100 jack knifes/deadhang
-100 burpees
one is holding the position,
the other one is working,
no holding during burpees

girls
pull & push

Mittwoch

28/11/2018

wod
metcon
for time:
50 back squats 35/50 kg
40 pull ups/ring rows
30 shoulder to overhead 35/50 kg
50 front squats 30/40 kg
40 pull ups/ring rows
30 shoulder to overhead 30/40 kg
50 overhead squats 25/30 kg
40 pull ups/ring rows
30 shoulder to overhead 25/30 kg
bar on the floor!
time – cap 30′

basic strength & technique
modul I – squats

endurance
10′ amrap
-10 cal row/bike/ski
-5 burpees
2′ rest
10′ amrap
-15 cal row/bike/ski
-7 burpees
2′ rest
10′ amrap
-20 cal row/bike/ski
-10 burpees

Donnerstag

29/11/2018

wod
skillwork
squat clean

metcon
10 rounds for time:
-5 squat cleans
-20 double unders

assistance
5×5 clean pulls

basic strength & technique
modul II – presses

endurance
40′ amrap:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
2′ rest

Freitag

30/11/2018

wod
skillwork
handstand push ups

metcon
14′ amrap:
3-6-9…
-handstand push ups
-7/10cal row/bike/ski

assistance
3×20 reverse flys

basic strength & technique
modul III – basic lifts

endurance
in teams of 2 – for time:
-100 kb russian swings/wall sit
-100 goblet squats/push up position
-100 push ups/hollow hold
-100 jack knifes/deadhang
-100 burpees
one is holding the position,
the other one is working,
no holding during burpees

girls
jump & run

Samstag

01/12/2018

wod
metcon
teams of 2 – 3 rounds for time:
-20 synchro burpee box steps
-40 double db/kb clean & jerk
only one is working

Sonntag

02/12/2018

wod
strength
10′ emom:
-x strict pull ups
x is an amount of reps
you can perform throughout the 10′

metcon
4x 5′ amrap:
-700/1000m row
-amrap ring dips in the remaining time

basic strength & technique
modul IV – gymnastics

/von