Workouts | KW15 2019 | Viertel Zwei

„A little party never killed nobody“ – Fergie

Montag

08/04/2019

wod
metcon
3 rounds for time:
-15 ring push ups
-15 bent over rows 40/60kg
-20 kb swings 24/32kg
12′ time cap then
3 rounds for time
-10 floor presses 40/60kg
-10 bar facing burpees
9′ time cap

assistance
4 rounds of:
-10“ l-sit hold
1′ rest

basic strength & technique
modul III – basic lifts

endurance
in a 11′ time window
20-16-12-8-4
-burpees
-squats
rest of time – max reps jumping jacks
2′ rest
then
in a 11′ time window
20-16-12-8-4
-kb front rack lunges
-ring rows
rest of time – max reps mountain climbers
2′ rest
then
in a 11′ time window
20-16-12-8-4
-ground to overhead 10/15kg
-kb russian swings
rest of time – max reps sit ups

Dienstag

09/04/2019

wod
strength
10-8-6-4-2 back squats
2′ rest between the sets
increasing weight

metcon
10′ amrap:
-8 ring double leg curls
-10 air squats
-12 burpees

basic strength & technique
modul IV – gymnastics

endurance
35′ amrap:
-12 db snatches
-12 cal erg
-12 bar facing burpees
-12 burpees 

basic strength & technique
modul V – kettlebells

Mittwoch

10/04/2019

wod
metcon
12′ emom:
1st – 12 toes to bar
2nd – 14 one db/kb shoulder to overhead
3rd – 10 broad jumps 0,8/1m
3′ rest then
for time:
-100 sit ups

basic strength & technique
modul I – squats

Donnerstag

11/04/2019

wod
metcon
25′ for movement quality:
-5-10 strict handstand push ups
-60“ pancake stretch
-8-12 strict toes to bar
-1/1 heavy kb get ups

basic strength & technique
modul II – presses

Freitag

12/04/2019

wod
metcon
5′ amrap:
-10 wallball shots
-30 double unders
1′ rest
5′ amrap
-10 pull ups
-30 double unders
1′ rest
5′ amrap
-10 wallball shots
-10 pull ups

Beats – Drinks & Disco Pump
Start 19:00
CrossZone 1010
Fischerstiege 9, 1010 Wien

basic strength & technique
modul III – basic lifts

Samstag

13/04/2019

wod
metcon
4 rounds of:
-15 power cleans
-1 big round run around the block
-12 bar facing burpees
2′ rest between the rounds

finisher
4 rounds of:
-10/13cal erg
-10 burpees
rest between the rounds as needed
each round all out!

Sonntag

14/04/2019

wod
metcon
for time:
42-30-18
-double db thrusters
21-15-9 -strict pull ups

endurance
20′ amrap
-10 burpees
-20 wallball shots
-30 kb russian swings
2′ rest
then
20′ amrap
-10 kb russian swings
-20 wallball shots
-30 burpees