Workouts | KW24 2019 | Viertel Zwei

„Well done is better than well said.“ – Benjamin Franklin

 

Montag

10/06/2019

wod
strength
4 rounds of:
-5 front squats
straight into
-30“ wall sit
90“ rest between the rounds

metcon
12′ amrap:
-5 pull ups
-10 push ups
-15 wallball shots

endurance
40′ amrap:
-10 burpee pull ups
-20 push ups
-30 squats
-40 mountain climbers
-50 jumping jacks

Dienstag

11/06/2019

wod
metcon
4 rounds for time:
-10 floor presses 40/60kg
-20 hollow rocks
-10 ring rows
-20 sit ups

assistance
„durante core“
3 rounds of:
-10 hollow rocks
-5 hollow to arch rolls
-10 arch rocks
1′ rest between the rounds

basic strength & technique
modul III – presses

endurance
for reps:
12′ amrap
-20 kb swings
-20 wallball shots
then
5′ max burpees
then
12′ amrap
-20 v-ups
-10/10 kb thrusters
then
5′ max burpees

Mittwoch

12/06/2019

wod
metcon
21-15-9 for time:
-ring dips
-hang power snatches 25/40kg
1 round big block run after each round
time cap 18′

basic strength & technique
modul IV – gymnastics

Donnerstag

13/06/2019

wod
strength
4 rounds:
-5 heavy deadlifts
straight into 30“ hollow hold
90“ rest between the rounds

metcon
20′ emom:
1st – 6 pull ups
2nd – 4l farmers carry
3rd – 12 burpees
4th – rest

basic strength & technique
modul V – kettlebells

Freitag

14/06/2019

wod
metcon
4′ amrap:
-4 overhead squats 40/60kg
-4 lateral bar burpees
2′ rest then
5′ amrap
-6 overhead squats 25/40kg
-6 lateral bar burpees
2′ rest then
6′ amrap
-8 overhead squats 15/20kg
-8 lateral bar burpees

Triller – Opening 2.0
ab 15:30
Trillergasse 4/21a, 1210 Wien

Samstag

15/06/2019

outdoor workout

Sonntag

16/06/2019

wod
metcon
25′ for movement quality:
-10“ l-sit hold in parallettes
-8 back extensions (3/1/3/3)
-20 hollow hold pull overs with bb
-15 biceps curls with bb
-15 res. band arm extenions

Open Gym IOM Workout 3

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-10 burpee pull ups
-20 push ups
-30 squats
-40 mountain climbers
-50 jumping jacks