„My religion is very simple. My religion is kindness.“ – Dalai Lama

Montag

18/03/2019

wod
strength
5 rounds e2mom:
-3 strict press
increase weigth from last week

metcon
6′ amrap:
-6 bar facing burpees
-9 shoulder to overhead 30/40kg
-12 front squats 30/40kg
this is a short workout – leave nothing in the tank!

finisher
10-1
-v-ups
-heavy russian twists

basic strength & technique
modul II – presses

endurance
40′ amrap:
-5 burpees
-10 jumping pull ups
-15 squat jumps
-20 russian twists
-25 jumping jacks

Dienstag

19/03/2019

wod
strength
5 rounds e2mom:
-3 deadlifts
increase weigth from last week

metcon
5 rounds for time:
-10 kipping pull ups
-5 power cleans

basic strength & technique
modul III – basic lifts

endurance
by fischer skiletics
2 rounds of:
-3′ squats
-3′ row
-3′ burpees
-3′ bike
-3′ single unders/ double unders
-3′ ski erg
-3′ kb swings
3′ rest

girls
leg day

Mittwoch

20/03/2019

wod
skillwork
bar muscle up

metcon
20′ emom:
1st – 3 bar muscle ups
2nd – 15 double db/db front rack squats
3rd – 40“ handstand hold
4th – 15 double kb/db box step overs
5th – rest

assistance
50 wall facing shoulder taps
split as needed

endurance
for reps:
6 rounds of
-15 deadlifts
-15 cal row
-15 kipping pull ups/ ring rows
2′ rest
then
6 rounds of
-10 front rack lunges
-10 cal bike/ski erg
-10 toes to bar

Donnerstag

21/03/2019

wod
skillwork
snatch

9′ emom:
minute 1-3
-3 power snatches
minute 4-6
-2 power snatches + 1 overhead squat
minute 7-9
-3 squat snatches

metcon
3 rounds for time:
-20 kb swings
-10 kb overhead squats left
-10 push ups
-10 kb overhead squats right

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-5 burpees
-10 jumping pull ups
-15 squat jumps
-20 russian twists
-25 jumping jacks

Freitag

22/03/2019

wod
metcon
for reps:
12′ amrap
-100 partner wallball shots
-80 db snatches
-60 toes to bar
-40 deadlifts 60/90kg
-20 burpees over box
3′ rest
then
12′ amrap
-20 burpees over box
-40 deadlifts 60/90kg
-60 pull ups
-80 db snatches
-100 partner wallball shots

basic strength & technique
modul V – kettlebells

endurance
by fischer skiletics
2 rounds of:
-3′ squats
-3′ row
-3′ burpees
-3′ bike
-3′ single unders/ double unders
-3′ ski erg
-3′ kb swings
3′ rest

Samstag

23/03/2019

wod
strength
5 rounds e2mom:
-3 front squats
increase weigth from last week

metcon
10 rounds for time:
-9 thruster 30/40kg
-35 double unders
time cap – 20′

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

Sonntag

24/03/2019

wod
skillwork
handstand push up

metcon
5 rounds:
-max reps handstand push ups
-max reps strict pull ups
90′ rest

finisher
rowing intervals:
-500m easy + 100m fast
-400m easy + 200m fast
-300m easy + 300m fast
-200m easy + 400m fast
-100m easy + 500m fast

basic strength & technique
modul I – squats