„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 kb/db shoulder to overhead
odd – 12 burpees
2′ rest
10′ emom
even – 20 double unders + 12 double kb/db shoulder to overhead
odd – 12 burpees

endurance
5 rounds of for reps:
-2′ burpees
-2′ wallball shots
-2′ abmat sit ups
-2′ kb russian swings 16/24kg
1′ rest

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

basic strength & technique
modul III – basic lifts

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

Mittwoch

17/07/2019

wod
metcon
teams of 2 – 30′ amrap:
A
-1 round run
B
amrap
-6 kb snatches
-12 one arm kb overhead squats
-18 toes to bar

endurance
5 rounds for reps:
-2′ burpees
-2′ wallball shots
-2′ abmat sit ups
-2′ kb russian swings 16/24kg
1′ rest

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

basic strength & technique
modul IV – gymnastics

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

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
-10 burpees

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
strength
4 supersets:
-10 strict handstand push ups
-12 reverse flys

metcon
90“ on/ 90“ off:
-15 double kb russian swings 12/20kg
-8 double kb shoulder to overhead 12/20kg
rest of the time – burpees
you have to work till you reach 100 burpees

basic strength & technique
modul V – kettlebells

endurance
5 rounds of for reps:
-2′ burpees
-2′ wallball shots
-2′ abmat sit ups
-2′ kb russian swings 16/24kg
1′ rest