„A little party never killed nobody“ – Fergie

Montag

08/04/2019

wod
strength
4×8 deadlifts
90“ rest

metcon
for time:
24-21-18
-overhead squats
-toes to bar
3′ rest
then
24-21-18
-burpees over the bar
-abmat sit ups

basic strength & technique
modul V – kettlebells

endurance
35′ emom:
even – 10/14 cal row/bike/ski
odd – 10 push ups + 15 squats

Dienstag

09/04/2019

wod
skillwork
power snatch

metcon
15′ emom:
min 0-4
-8 power snatches
min 5-7
-5 power snatches
min 8-11
-3 power snatches
min 12-15
-1 power snatch
increase weigth!

assistance
8′ amrap:
10-20-30-40…
-russian twists
-squats

basic strength & technique
modul I – squats

endurance
by fischer skiletics
in a 11′ time window
20-16-12-8-4
-burpees
-squats
rest of time – max reps double unders
2′ rest
then
in a 11′ time window
20-16-12-8-4
-kb front rack lunges
-ring rows
rest of time – max reps double unders
2′ rest
then in a 11′ time window
20-16-12-8-4
-ground to overhead 10/15kg
-kb russian swings
rest of time – max reps double unders

girls
strength endurance

Mittwoch

10/04/2019

wod
strength
4×8 shoulder press
90“ rest

metcon
for reps:
5′ amrap
-10 wallball shots
-30 double unders
1′ rest
then
5′ amrap
-10 pull ups
-30 double unders
1′ rest
then
5′ amrap
-10 wallball shots
-10 pull ups

endurance
20′ amrap
-10 burpees
-20 wallball shots
-30 kb russian swings
2′ rest
then
20′ amrap
-10 kb russian swings
-20 wallball shots
-30 burpees

Donnerstag

11/04/2019

wod
metcon
teams of 2 – for time:
-1000m row/ deadlift hold
-50 deadlifts 50/80kg
-50 burpees over the bar
-1000m row/ deadlift hold
3′ rest
then
-600m row
-40 burpee box jumps
-600m row

finisher
teams of 2 – 8 rounds for time:
-8 cal row
-8 burpee box jumps
i go you go

basic strength & technique
modul II – presses

endurance
35′ emom:
even – 10/14 cal row/bike/ski
odd – 10 push ups + 15 squats

Freitag

12/04/2019

wod
skillwork
ring muscle up

depending on your technique choose between the following:
10′ emom
1-5 muscle ups
or
10′ emom
even – 10 kip swings
odd – 5 assisted muscle up transitions

metcon
5 rounds for time:
-10 double kb front squats
-20 push ups

finisher
tabata:
-l- hang
-wall facing handstand hold

basic strength & technique
modul III – basic lifts

endurance
by fischer skiletics
in a 11′ time window
20-16-12-8-4
-burpees
-squats
rest of time – max reps double unders
2′ rest
then
in a 11′ time window
20-16-12-8-4
-kb front rack lunges
-ring rows
rest of time – max reps double unders
2′ rest
then in a 11′ time window
20-16-12-8-4
-ground to overhead 10/15kg
-kb russian swings
rest of time – max reps double unders

Beats – Drinks & Disco Pump
Start 19:00
CrossZone 1010
Fischerstiege 9, 1010 Wien

Samstag

13/04/2019

wod
metcon
for reps:
8′ amrap
3-6-9…
-clean & jerk 30/45kg
-cal bike/row/ski
3′ rest
then
8′ amrap
3-6-9…
-clean & jerk 30/45kg
-cal bike/row/ski

Sonntag

14/04/2019

wod
strength
4×8 back squats

metcon
for time:
42-30-18
-double db/kb thrusters
21-15-9
-strict pull ups

basic strength & technique
modul IV – gymnastics