„A little party never killed nobody“ – Fergie

Montag

08/04/2019

wod
strength
4×8 deadlifts
90“ rest

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

basic strength & technique
modul V – kettlebells

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

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
in a 11′ time window
20-16-12-8-4
-burpees
-squats
rest of time – max reps jumping jacks
2′ rest
then
in a 11′ time window
20-16-12-8-4
-kb front rack lunges
-ring rows
rest of time – max reps mountain climbers
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 sit ups

Mittwoch

10/04/2019

wod
strength
4×8 shoulder press
90“ rest

metcon
for reps:
5′ amrap
-10 wallball shots
-30 kb russian swings
1′ rest
then
5′ amrap
-10 pull ups
-30 kb russian swings
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 3 – for time:
120-90-60-30
-cal ergo
90-75-60-45
-kb russian swings 24/32kg
36-30-24-18
burpees
only one is working
time cap – 25′ 

finisher
teams of 2 – 8 rounds for time:
-40 high knees
-8 burpee box jumps
i go you go

basic strength & technique
modul II – presses

endurance
in a 11′ time window
20-16-12-8-4
-burpees
-squats
rest of time – max reps jumping jacks
2′ rest
then
in a 11′ time window
20-16-12-8-4
-kb front rack lunges
-ring rows
rest of time – max reps mountain climbers
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 sit ups

Freitag

12/04/2019

wod
strength
4×8 chin ups

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

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

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…
-kb clean & jerk 16/24kg
-burpees
3′ rest
then
8′ amrap
3-6-9…
-kb snatches 12/20kg
-burpees

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 III – basic lifts

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