AB BURNER
5 rounds of
-30 russian twists
-20 alternating single leg v-ups
-10 turkish sit ups
-30“ front leaning rest
2′ rest
WOD
strength
4 rounds supersets of
-10 weighted cossack squats @3030
-30“ wall sit
90“ rest
metcon
3x 4′ amrap
2-4-6-8 … reps of
-db/object thruster
-burpee over db
2′ rest
goal is to hit same amount of reps each amrap
ENDURANCE
40′ emom
-30“ down&ups
-30“ kb/object swings swings
-30“ double under/double clap jumps
-30“ sit ups
30“ of work minimum each minute – you can adjust as you go
WOD
strength
4 rounds of
-10/10 split stance romanian deadlifts @3010
-20“/20“ single leg glute bridge
90“ rest
metcon
5 rounds for time
-20 goblet squats
-15 hand release push ups
-12 kb swings
-9 burpees
SHOULDER BURNER
20′ amrap for quality
-20 shoulder taps
-15 bent over lateral raises @2010
-10 wall angeles @2020
-5/5 staight leg seated db press @2020
WOD
gymnastic strength/skill
10′ emom
-max seconds freestanding handstand hold/30“ wall facing handstand hold
-30“ hollow hold
metcon
for time
20-14-8-14-20
-db snatch
-handstand push ups/pike push ups/push ups
WOD
strength
4 rounds of
-10/10 rear foot elevated split squats @2010
-10 inverted rows @2020
2′ rest
metcon
16′ amrap
-5/5 db/kb/object hang clean and jerk
-10 db/kb/object front squats
-20 russian twists
ENDURANCE
10′ amrap
-20 reverse lunges
-10/10 one arm kb swings
-5 burpees
2′ rest
10′ amrap
-20 alternating lateral lunges
-10 kb swings
-5 down & ups
2′ rest
10′ amrap
-20 lateral jumps
-10 kb/object deadlift
-20 mountain climber
LEG BURNER
5 rounds
40“ on / 20“‘ off
-jumping lunges
-air squats
-lateral lunges
-rest
WOD
strength
15′ emom
-2 turkish get ups
-10 seated straight leg shoulder press @2010
-15 diamond push ups
metcon
for quality
7 rounds
-3 wall walks
-9 hand release push ups
-12 db deadlifts
REST DAY
Trabrennstrasse 2c, 1020 Wien
