„Im very much down to earth. Just not this earth.“ Karl Lagerfeld

Montag

25/02/2019

wod
strength
4 supersets:
-8 floor press
-10 ring pull ups
90“ rest

metcon
teams of 2 – for time:
buy in – 100 cal row/bike
then
4 rounds of
-20 synchro burpee box steps
-40 pull ups
buy out – 100 cal row/bike

basic strength & technique
modul IV
 – gymnastics

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
-push ups
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-v-ups
-kb russian swings

Dienstag

26/02/2019

wod
skillwork
power clean

metcon
for reps:
3 rounds of 5′ amrap
-10 lateral burpees
-5 power cleans
2′ rest
try to increase weigth every round

basic strength & technique
modul V – kettlebells

endurance
by fischer skiletics
3 rounds of 50“ work per excercise/10“ transition
1st – max cal skierg
2nd – slam balls
3rd – squat jumps
4th – push ups
5th – sit ups
6th – burpees
7th – mountain climbers
8th – battling ropes
9th – box steps

girls
strength endurance

Mittwoch

27/02/2019

wod
strength
4 supersets:
-8 front squats
-10/10 bulgarian split squats
90“ rest

metcon
for time:
21-18-15-12-9-6-3
-goblet squats
-push ups

finisher
for time:
-100 v- ups

endurance
3 rounds for time:
-50 cal bike/row
-50 burpees
-150 double unders

Donnerstag

28/02/2019

wod
metcon
14′ amrap:
-16 box steps
-12 toes to bar
-8 deadlifts

assistance
2 rounds for 90“ every 2“:
1 band pull apart
30“ rest
then
100 band pull aparts
1′ rest

basic strength & technique
modul I – squats

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
-push ups
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-v-ups
-kb russian swings

Freitag

01/03/2019

wod
skillwork
handstand walk

metcon
4 rounds for time:
-30 double unders
-1 length handstand walk
-16 db snatches

endurance
by fischer skiletics
3 rounds of 50“ work per excercise/10“ transition
1st – max cal skierg
2nd – slam balls
3rd – squat jumps
4th – push ups
5th – sit ups
6th – burpees
7th – mountain climbers
8th – battling ropes
9th – box steps

basic strength & technique
modul II – presses

Samstag

02/03/2019

wod
metcon
for time:
-100 wallball shots
-80 overhead walking lunges 15/20kg
-60 ground to overhead 15/20kg
-40 burpees
-20 medball cleans to wallball shot

Fitness Open 2019
keine WOD’s am Nachmittag!
Come Together bei unseren Freunden von
Triller Fitness
Trillergasse 4/21A – 1210 Wien

Sonntag

03/03/2019

wod
strength
4 supersets:
-8 deadlifts
-10 heavy box steps
90“ rest

metcon
16′ emom:
even – 20 double unders + 5 burpees
odd – 10 kb russian swings

basic strength & technique
modul III – basic lifts