[Summer Cycle – Week 2/12]
Strength:
4 Supersets of
10 Strict Presses
4 (neg/box assisted) Chin-Ups
90-120″ Rest
Metcon:
EMOM x 16
(1): 15/12 cal Erg
(2): 40 DU / 80 SU
(3): 170m Run
(4): REST
RX: m=22,5kg / f=15kg
Scaled: m=15kg / f= 10kg
Score = Burpees to Target
E4MOM x 10
A: 500m Row / 1000m Bike Erg
20 Wallball Shots
10 Burpees to Target
B: 400+170m Run
50m Farmers Carry
alternate btw A & B each round
STRENGTH BALANCE
[Summer Cycle – Week 2/12]
Strength:
4 Supersets of
10 Front Squats
12 Bent Over Reverse Flys
90″-120″ Rest
Metcon:
in Teams of 2
for time
40 cal Erg
30 Box Jump Over
20 synchro Burpees
40 Wallball Shots
20 synchro Burpees
30 Box Jump Over
40 cal Erg
TC: 15min
ENDURANCE
8 x 4min AMRAP
A: 170m Run
10 KB Russian Swings
5 Burpee Pull Ups / to Target
B: 12/10 cal Erg
9 KB Clean & Jerks
6 T2B / Hanging Knee Raises / V-Ups
1′ rest after each round
HYROX STRENGTH
Strength
3 sets:
10 double KB FR Squats
100m Shuttle Runs
60m Farmers Carry
2min REST btw. sets
Capacity
20-16-12-8-4
double DB Hang Snatches
Burpee Broad Jumps
cal. Erg
Core:
8 x 20sec ON / 10sec OFF:
Plate Turkish Sit Up
[Summer Cycle – Week 2/12]
Weightlifting Skill:
Hang Power Clean
EMOM x 8
1 Clean High Pull + 1 Hang Power Clean
Metcon:
3-6-9-12-15-18
SA DB Thruster (22,5/15kg)
Deadlifts (70/50kg)
TC 15′
STRENGTH BALANCE
40min for Quality:
A1) 8-12 double KB Deadlifts @2020
A2) 10/10 weighted/banded Hip Flexions
1min REST
B1) 6-8 Arnold Presses @2020
B2) 10-15 Cuban Presses
1min REST
C1) 10/10 Side Plank Hip Raises
C2) 5/5 Turkish Sit-Ups
1min REST
HYROX ENGINE
For time
Buy In: 800m Run
3 rounds of
20 Box Jumps
20 cal Assault Bike / Echo Bike
20 Burpee Broad Jumps
20 cal Row
20m Walking Lunges
20 cal Ski Erg
Buy Out: 1200m Run
WOD
[Summer Cycle – Week 2/12]
Strength
4 Supersets of
8 Bent Over Rows
8/8 SA DB Floor Presses
90″-120″ Rest
Metcon:
4 rds of
2min AMRAP
15 T2B / Pull-Ups
amrap (Wo)Man Maker
alternate btw T2B & Pull-Ups
Scaled: Hanging Knee Raises & Ring Rows
POWER HOUR
Strength:
Part A:
Cluster Sets Push Presses
6 sets
2-2-2-2 reps
60″ Rest after each set
15″ Rest after each set
Part B:
EMOM x 8
8 KB American Swings + max reps Push-Ups
Part C:
Accumulate 2min Deadhang – everytime you break your set: 20 Band Pull Aparts
ENDURANCE
EMOM x 40
(1): 12/10 cal Erg
(2): 15 Wallball Shots
(3): 12-15 Box Jump Over
(4): 14 alt. DB Snatches
(5): Rest
WOD
[Summer Cycle – Week 2/12]
Strength:
4 Supersets of
8 Sumo Deadlifts
20-30″ Hollow Hold
90″-120″ Rest
Metcon:
12min AMRAP
170m Run
6 double DB Devil Presses
12m double DB Walking Lunges
6 S2OH
STRENGTH BALANCE
40min for Quality:
A1) 8-10 double DB/KB Front Rack Squats
A2) 8/8 weighted Box Step Ups
1min REST
B1) 20 alt. Gorilla Rows
B2) 20 alt. Seesaw Floor Presses
1min REST
C1) 5-10 Strict Hanging Knee Raises
C2) 20 Slow Russian Twists
1min REST
KIDS Training
Freitag 15:00
WOD
[Summer Cycle – Week 2/12]
[Functional Bodybuilding]
Every 2min x 20
(1): 10 DB Arnold Presses + 10/10 SA banded Lat Pulldown
(2): max cal Erg
(3):6-8 Strict Pull Ups + 16 Gorilla Rows
(4): 400m Run
(5): Rest
TEENS Training
Samstag 12:00
WOD
[Summer Cycle – Week 2/12]
[Teams of 2]
40min AMRAP
Buy In: 800m Run
60-40-20
cal. Erg
Thruster (40/30kg)
3min REST
60-40-20
cal. Erg
Burpee over Bar (lateral)
rest of time: max cal Erg
ENDURANCE
[Teams of 2]
40min AMRAP
1 small Block Team Run
100 cal Erg
1 Small Block Farmers Carry @2×24/32kg
100 Push-Ups
1 small Block Team Run
100 Wallballs
Trabrennstrasse 2c, 1020 Wien
