„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 burpees
then
4 rounds of
-20 synchro lunges
-40 pull ups
buy out – 100 burpees

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

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 II – presses

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-100 hollow rocks
-100 jumping jacks
-50 push ups
-100 sit ups
-50 burpees

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
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

Donnerstag

28/02/2019

wod
metcon
14′ amrap:
-24 kb russian swings
-16 box steps
-12 toes to bar

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

basic strength & technique
modul III – basic lifts

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-100 hollow rocks
-100 jumping jacks
-50 push ups
-100 sit ups
-50 burpees

Freitag

01/03/2019

wod
skillwork
handstand walk

metcon
4 rounds for time:
-16 single db front squat
-1 length handstand walk
-16 db snatches

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 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