„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 burpees
-9 kb shoulder to overhead 12/20kg
-12 goblet squats 12/20kg
this is a short workout – leave nothing in the tank!

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

basic strength & technique
modul III – basic lifts

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
-20 kb cleans 24/32kg

basic strength & technique
modul IV – gymnastics

endurance
4 rounds of:
-1′ amrap staircase jumps
-2′ amrap bicycle crunshes
-3′ amrap burpees
-2′ amrap squats
-1′ amrap mountain climbers
1´rest

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

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 V – kettlebells

endurance
4 rounds of:
-1′ amrap staircase jumps
-2′ amrap bicycle crunshes
-3′ amrap burpees
-2′ amrap squats
-1′ amrap mountain climbers
1´rest 

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

Samstag

23/03/2019

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

metcon
10 rounds for time:
-10 kb one arm thrusters 12/20kg
-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
12′ amrap:
1-2-3-..
-ground to overhead
-plate burpees
-plate sit ups

basic strength & technique
modul I – squats

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