„Some people drink from the fountain of knowledge, others just gargle.“ – Robert Anthony

 

Montag

13/05/2019

wod
skillwork
kb movements

metcon
in teams of 2 – for time:
A
-6 double kb cleans
-9 double kb shoulder to overhead
-12 double kb squats
B
-burpees
work until you reached 150 burpees
B only is allowed to do burpees when the kb lifted off the ground by A

basic strength & technique
modul V – kettlebells

endurance
6 rounds for time:
-10 box jumps
-20 kb thrusters
-30 kb swings
-40 sit ups
-50 double unders
2′ rest

Dienstag

14/05/2019

wod
skillwork
handstand push ups

metcon
12′ emom:
even – 10 pull ups
odd – 5 handstand push ups

finisher
4 rounds of:
-20 v ups
-30“ skipping (as fast as possible!)
90“ rest

basic strength & technique
modul I – squats

endurance
by fischer skiletics
death by pull ups – every 3 minutes
-15 burpees
-20 wallball shots
do 15 burpees, 20 wallball shots and 1 pull up in the first 3′ time window,
in the next 3′ you start again with 15 burpees, 20 wallball shots but 2 pull ups,
add one pull up each round

girls
jump & run

Mittwoch

15/05/2019

wod
strength
4 supersets:
-10 deadlifts
-alap l-hang
90“ rest

metcon
5 rounds – every 90“:
-7 shoulder to overhead 30/50kg
-9 deadlifts 30/50kg
-12 box jumps

endurance
for time:
buy in – 1500/2000m row
then
5 rounds of
-20 pull ups
-30 push ups
-40 air squats
then
buy out – 1500/2000m row
time cap – 50′

Donnerstag

16/05/2019

wod
skillwork
touch & go power clean

metcon
20′ amrap:
-50 double unders
-20 toes to bar
-10 power cleans

basic strength & technique
modul II – presses

endurance
6 rounds for time:
-10 box jumps
-20 kb thrusters
-30 kb swings
-40 sit ups
-50 double unders
2′ rest

Freitag

17/05/2019

wod
strength
4 supersets:
-10 back squats
-10/10 one leg glute bridges
90“ rest

metcon
for time:
30-25-20-15-10-5
-thrusters
200m-300m-400m-500m-600m-700m
-row

basic strength & technique
modul III – basic lifts

endurance
by fischer skiletics
death by pull ups – every 3 minutes
-15 burpees
-20 wallball shots
do 15 burpees, 20 wallball shots and 1 pull up in the first 3′ time window,
in the next 3′ you start again with 15 burpees, 20 wallball shots but 2 pull ups,
add one pull up each round

Samstag

18/05/2019

wod
metcon
24′ emom:
-16 weighted walking lunges
-2 rope climbes
-6 d ball cleans
-9/12 cal echo bike

Sonntag

19/05/2019

Game of Zones
Start: 10:00
Fitness Viertel Zwei
Trabrennbahnstrasse 2C, 1020 Wien