WOD
LIVE
strength
4 super sets
-20“ seated pike leg lifts
-10 laying straight leg raises
metcon
5 rounds – 40“ on/ 20“ off:
-clapping (back pack) push ups
-back pack thruster
-back pack russian twists
-back pack swings
-60“ rest
LIVE WORKOUT – 17 UHR
https://zoom.us/j/426780757
Meeting-ID: 426 780 757
RUNNING
endurance workout
10 rounds
-200m run 85% effort
90“ restwalk
all sets same pace
running warm up
-10 leg swings each direction
-20 ankle rotation drill each direction
-10 high knees stretch/leg
-10 alternating forward walkover drill/leg
-20 alternating butt kicks
-20 alternating high knees
WOD
strength
6′ amrap for quality:
-turkish get up r/l alternating
use water bottle/db/kb or any weight you can stabilize
metcon
30′ emom:
1st – 16 alternating water bottle hang snatch
2nd – 8/8 water bottle renegade row @20X0
3rd – 30“ goblet squats
MOBILTY
-hip
LIVE YOGA – 17 UHR
https://zoom.us/j/922628199
Meeting-ID: 922 628 199
WOD
LIVE
skillwork
candlestick to rolling squat/pistol
metcon
4-5 round for reps
-30“ split squat hold l
-30“ split squat hold r
30“ rest
then
-30“ banded bend over row
-30“ banded good mornings
30“ rest
then
-30“ wall sit
-30“ squats
30“ rest
then
-30“ banded presses
-30“ burpees
90“ rest
LIVE WORKOUT – 17 UHR
https://zoom.us/j/371438393
Meeting-ID: 371 438 393
RUNNING
endurance workout
2 rounds
-2000m
5′ restwalk
2nd set faster pace
running warm up
-10 leg swings each direction
-20 ankle rotation drill each direction
-10 high knees stretch/leg
-10 alternating forward walkover drill/leg
-20 alternating butt kicks
-20 alternating high knees
WOD
strength
l-sit on floor
accumulate
-3′ l-sit on books
in as few sets as possible
scale if needed (one heel on floor or both heels on floor)
metcon
15′ amrap:
-15 down ups
-10/10 one arm overhead lunges
-25 sit ups
MOBILITY
-wrists
LIVE YOGA – 17 UHR
https://zoom.us/j/599708782
Meeting-ID: 599 708 782
WOD
LIVE
skill/mobility
-overhead squat
metcon
„chipper“ for time:
-100 broom stick overhead squat
-90 russian twists
-80 deficit push ups
-70 alternating weighted step ups
-60 alternating water bottle (db/kb) snatch
-50 hollow rocks
-40 inverted/bent over rows
-30 water bottle cluster
-20 burpees
-10 strict handstand push ups
LIVE WORKOUT – 17 UHR
https://zoom.us/j/375845422
Meeting-ID: 375 845 422
RUNNING
endurance workout
30′ run 70%
15′ restwalk
running warm up
-10 leg swings each direction
-20 ankle rotation drill each direction
-10 high knees stretch/leg
-10 alternating forward walkover drill/leg
-20 alternating butt kicks
-20 alternating high knees
WOD
strength
4 rounds of:
-8/8 feet elevated single leg glute bridge @3011
use chair or bench
metcon
10 rounds for time:
-8 weighted good mornings
-10 diamond push ups
-12 alternating cossack squats
finsiher
-40/40 half kneeling hamstring curls @10X1
split as needed
MOBILITY
-knee stability
LIVE Q&A mit HANSI
von GRIZZLY STRENGTH – 16 UHR
https://zoom.us/j/596393721?pwd=RW5URzExSUR4a3puY3FXSzkrNzNqdz09
Meeting-ID: 596 393 721
Passwort: 002669
WOD
metcon
3 rounds of – 40“ on/20″ off
-burpees
-weighted back pack swings
-sit ups
2′ rest
3 rounds of – 40“ on/ 20″ off
-chair/bench dips
-ground to overhead
-hollow hold
2′ rest
3 rounds of – 40“ on/ 20″“ off
-bent over rows
-push press
-russian twists
finisher
-3′ front leaning rest
in as few sets as possible“
Trabrennstrasse 2c, 1020 Wien
Liebe BesucherInnen,
Als gesundheitsfördernde Einrichtung sind wir uns unserer Verantwortung bewusst. Es gilt die maximale Sicherheit unserer Gesellschaft und gerade der älteren und bedürftigen Mitmenschen zu gewährleisten.
Aus diesem Grund ist unsere Box bis auf Weiteres geschlossen. Es findet in dieser Zeit kein Trainingsbetrieb statt. Vielen Dank für euer Verständnis!
#staystrongaustria
