„Sports do not build character. They reveal it.“ – Heywood Broun

 

Montag

15/07/2019

wod
strength
8′ emom:
-4 deadlifts

metcon
10′ emom
even – 20 double unders + 12 double db shoulder to overhead
odd – 12/14 cal row/bike/ski
2′ rest
10′ emom
even – 20 double unders + 12 double db shoulder to overhead
odd – 12/14 cal row/bike/ski

basic strength & technique
modul III – basic lifts

endurance
10 rounds for time:
-300m row
-50 double unders
-20 push ups

Dienstag

16/07/2019

wod
skillwork
kipping/ butterfly pull ups

metcon
for time:
-75 pull ups
every time you drop off the bar
-15 goblet squats

assistance
not for time:
-50/50 bulgarian split squats
-150 band pull aparts

endurance
by fischer skiletics
5 rounds for reps: 
-2′ cal bike
-2′ wallball shots
-2′ cal row
-2′ kb russian swings
1′ rest

Mittwoch

17/07/2019

wod
metcon
teams of 2 – 20′ amrap:
A
-400m row
B
amrap
-6 power snatches
-12 overhead squats
-18 toes to bar

endurance
20′ emom
odd – 10 box jumps + 6 toes to bar
even – 12 burpees
3′ rest
then
20′ emom
odd – 16 db snatches
even – 12 burpees

Donnerstag

18/07/2019

wod
strength
14′ emom:
even – 10 strict pull ups
odd – 10 floor presses

metcon
12′ amrap:
-20 kb russian swings
-10 burpees over the kb

finisher
3 rounds of:
-14/20 cal assault bike
2′ rest
all out each round

basic strength & technique
modul IV – gymnastics

endurance
10 rounds for time:
-300m row
-50 double unders
-20 push ups

Freitag

19/07/2019

wod
skillwork
squat cleans

8 rounds every 90“:
-3 squat cleans
increase the weigth every 2nd round

metcon
for time:
3-6-9-6-3
-squat cleans 40/60kg
-20 box jump overs

endurance
by fischer skiletics
5 rounds for reps: 
-2′ cal bike
-2′ wallball shots
-2′ cal row
-2′ kb russian swings
1′ rest

Samstag

20/07/2019

Summer in the City
Beachvolleyball
Start: 10:00
„DER GARTEN“ beim Prater Sportzentrum
Spenadlwiese 1020 Wien
Preis: 5€ pro Person

Sonntag

21/07/2019

wod
skillwork
handstand walk/ handstand push ups

metcon
4 rounds for time:
-14 double db clean & jerks
-10m hs walk/ 20 shoulder taps
-7 devils press

basic strength & technique
modul V – kettlebells