„Change your life today. Don’t gamble on the future, act now, without delay.“ – Simone de Beauvoir

 

Montag

06/05/2019

wod
strength
4 supersets:
-10 back squats
-8 russian leg curls
90“ rest

metcon
3 rounds for time:
-30 kb russian swings
-30 db overhead squats 15/22,5kg
-90 double unders

basic strength & technique
modul IV – gymnastics

endurance
36′ e3mom:
1st
-15/20 cal row
-25 sit ups
2nd
-15/20 cal bike
-20 box steps
3rd
-15 burpees
-20 kb russian swings

Dienstag

07/05/2019

wod
skillwork
touch and go clean & jerk

metcon
austrian throwdown qualifier 1
for time:
21-15-9
-clean & jerk 45/60kg
-burpee box jump overs

basic strength & technique
modul V – kettlebells

endurance
by fischer skiletics
teams of 2 – 35′ amrap:
-500m row
-20 synchro sit ups
-30 burpees

girls
pull & push

Mittwoch

08/05/2019

wod
metcon
teams of 2 – 2 rounds for reps:
-5′ amrap bike/ski/row
2′ rest
then
6′ amrap
A – 20 wallball shots
B – 15 pull ups
2′ rest
change when both finished

endurance
8 rounds every 4 minutes:
-15/20 cal row
-20 kb swings
-20 wallball shots

Donnerstag

09/05/2019

wod
strength
4 supersets:
-10 strict press
-10 pendlay rows
90“ rest

metcon
for time:
-60 sit ups
-50 kb russian swings
-40 toes to bar
-30 thrusters
-20 front squats
-30m handstand walk/ 10 wall walks

basic strength & technique
modul I – squats

endurance
36′ e3mom:
1st
-15/20 cal row
-25 sit ups
2nd
-15/20 cal bike
-20 box steps
3rd
-15 burpees
-20 kb russian swings

Freitag

10/05/2019

wod
skillwork
bar muscle up

metcon
for time:
4 rounds of
-3 bar muscle ups
-14 double db shoulder to overhead 2×15/22,5kg
then
4 rounds of
-3 bar muscle ups
-7 double db shoulder to overhead 2×20/25kg

endurance
by fischer skiletics
teams of 2 – 35′ amrap:
-500m row
-20 synchro sit ups
-30 burpees

basic strength & technique
modul II – presses

Samstag

11/05/2019

wod
metcon
teams of 3 – 3 rounds for time:
-1000m row
-50 synchro squats
-25 synchro burpees

Bring a Friend Event
Start: 14 Uhr
CrossZone 1010
Fischerstiege 9, 1010 Wien

Sonntag

12/05/2019

wod
strength
4 supersets:
-10 deadlifts
-10 strict toes to bar
90“ rest

metcon
14′ amrap:
-20 overhead lunges 15/22,5kg
-15 push ups

basic strength & technique
modul
III – basic lifts