Workouts | KW06 2019 | Döbling

Montag

04/02/2019

wod
strength
4 rounds:
-7 strict press
-max rep push press
120“ rest
don’t drop the bar between strict
and push presses

metcon
5 rounds for time:
-20 ring rows
-10 ring dips
-5 deadlifts 80/100kg

basic strength & technique
modul I – squats

endurance
for time:
-10′ goblet squat hold
-100 toes to bar
-100 kb russian swings 24/32kg
-100 box steps
-100 burpees
sets, order and split of the exercises are up to you
– find a tactic you can move through the wod
as fast as possible

Dienstag

05/02/2019

wod
skillwork
clean

10′ emom:
-1 power clean
-1 front squat
-1 squat clean

metcon
for reps:
3′ amrap
-5 power cleans
-10 front rack lunges
-15 lateral burpees
2′ rest
then
4′ amrap
-5 power cleans
-10 front rack lunges
-15 lateral burpees
2′ rest
then
5′ amrap
-5 power cleans
-10 front rack lunges
-15 lateral burpees

basic strength & technique
modul II – presses

endurance
by fischer skiletics
4 rounds of 50“ work/ 10“ transition:
1st – max cal ski erg
2nd- jump squats
3rd- max cal row
4th- kb swings
5th- max cal bike
6th – jumping slam balls
7th- sit ups
8th- rest

girls
leg day

Mittwoch

06/02/2019

wod
strength
5-4-3-2-1
-deadlifts
increase weight by decreasing reps

metcon
25′ for quality:
-10 push ups
-5 excentric pull ups
-10/10 kb overhead lunges
-5 strict toes to bar
-10 cal ergo

endurance
5 rounds for time:
-50 wallball shots
-30 cal row
-10 burpees over rower

Donnerstag

07/02/2019

wod
skillwork
-strict ring muscle up

metcon
20′ emom:
1st – 1-3 strict ring muscle ups
2nd – 20 box steps
3rd – 3 wall walks
4th – 12/15 cal row
5th – rest

finisher
3x 250m row
all out!

basic strength & technique
modul III – basic lifts

endurance
for time:
-10′ goblet squat hold
-100 toes to bar
-100 kb russian swings 24/32kg
-100 box steps
-100 burpees
sets, order and split of the exercises are up to you
– find a tactic you can move through the wod
as fast as possible

Freitag

08/02/2019

wod
skillwork
-kipping pull up
-handstand push up

metcon
in teams of 4 – for time:
2 rounds of
pair A
-20 sync goblet squats
-20 handstand push ups
pair B
-max cal bike (switch as you like)
then
2 rounds of
pair A
-20 sync burpee to plate
-30 pull ups
pair B
-max cal bike (switch as you like)
then
2 rounds of
pair A
-20 sync kb snatches
-40 v-ups
pair B
-max cal bike (switch as you like)
score = cal bike

basic strength & technique
modul IV – gymnastics

endurance
by fischer skiletics
4 rounds of 50“ work/ 10“ transition:
1st – max cal ski erg
2nd- jump squats
3rd- max cal row
4th- kb swings
5th- max cal bike
6th – jumping slam balls
7th- sit ups
8th- rest

Samstag

09/02/2019

wod
strength
4 supersets:
-8 front squats
-8/8 split squats
120“ rest

metcon
for time:
3 rounds of:
-5 thrusters
-10 toes to bar
-5 front squats
-10 sit ups
-5 push press
3′ rest

Sonntag

10/02/2019

wod
metcon
for time:
-100 kb swings
-100 push press
-100 kb cleans
-100 snatches

assistance
2 rounds of – 45“ on/ 15“ off:
-plank
-side plank left
-reverse plank
-side plank right

basic strength & technique
modul V – kettlebells