WOD
strength
4 supersets
-10 deadlifts
-20-30″ l-sit/l-hang
metcon
for reps:
4′ amrap
-15 plate ground to overhead 15/20kg
-14 box jumps
2′ rest
then
4′ amrap
-15 plate ground to overhead 15/20kg
-12 box step ups
2′ rest
then
4′ amrap
-15 plate ground to overhead 15/20kg
-10 weighted box step ups
BASIC STRENGTH & TECHNIQUE
modul I – squats
ENDURANCE
12′ emom
-10 wallballs + 6 burpees
3′ rest
12′ emom
-12 goblet squats + 8 push ups
3′ rest
12′ emom
-14 squats + 10 ring rows
WOD
strength
4 supersets
-10 push press
-10 pull ups/15 ring rows
90″ rest
metcon
for time:
10-8-6-4-2-4-6-8-10
-kb clean and jerk 24/32kg
-5 burpee pull ups
finisher
accumulate 100m waiters walk with one kettlebell overhead, the other in frontrack
BASIC STRENGTH & TECHNIQUE
modul II – presses
ENDURANCE
40′ amrap.
-10 jumping pull ups
-15 burpee box step/jump overs
-20 goblet squats
-25 v ups
-30 walking lunges
WOD
skillwork
-power snatch
metcon
2 rounds for time:
-15 power snatches
-20 lateral burpees
-15 overhead squats
2′ rest
ENDURANCE
12′ emom
-10 wallballs + 6 burpees
3′ rest
12′ emom
-12 goblet squats + 8 push ups
3′ rest
12′ emom
-14 squats + 10 ring rows
WOD
Aufgrund von Renovierungsarbeiten sind ab 12 Uhr die Duschen gesperrt
strength
5×3/3 kb/db get up increase weight every round
metcon
10 rounds for time:
-12 wallball shots
-12 kb russian swings 20/28kg
-20 jumping lunges
90“ rest
BASIC STRENGTH & TECHNIQUE
modul III – basic lifts
ENDURANCE
40′ amrap.
-10 jumping pull ups
-15 burpee box step/jump overs
-20 goblet squats
-25 v ups
-30 walking lunges
WOD
Aufgrund von Renovierungsarbeiten sind die Duschen gesperrt
strength
4 supersets
-10 back squats
-10/10 weighted lunge step backs
90″rest
metcon
24′ emom:
1st – 8 toes to bar
2nd – 1 heavy deadlift
WOD
Aufgrund von Renovierungsarbeiten sind die Duschen gesperrt
Saturday Madness
WOD
metcon
in teams of 2:
3 rounds for time
-60 pull ups/handstand hold
-60 burpees
-60 abmat sit ups/deadhang
e2mom
– 15 squat jumps
only one is working, while pull ups and sit ups the partner has to hold the prescribed position, both has to finish the squat jumps before continuing the workout
BASIC STRENGTH & TECHNIQUE
modul IV – gymnastics
ENDURANCE
12′ emom
-10 wallballs + 6 burpees
3′ rest
12′ emom
-12 goblet squats + 8 push ups
3′ rest
12′ emom
-14 squats + 10 ring rows
Fischerstiege 9, 1010 Wien