WOD
strength
4 rounds of:
-5 deadlift singles
90“ rest
no touch and go – reset after every rep
metcon
12′ emom:
1st – 10 kb swings 24/32kg
2nd – 8-10 toes to bar
endurance
for reps:
10′ amrap
-10 cal bike/row/ski
-15 push ups
2′ rest
10′ amrap
-10 burpee over kb
-15 kb russian swings
2′ rest
10′ amrap
-10 cal bike/row/ski
-15 kb snatches
Strength Balance I
dynamic warm up
then
30’ amrap for quality:
-6 kb cleans l
-6 overhead squats l
-6 windmill l
-60“ plank
-6 kb cleans r
-6 overhead squats r
-6 windmill r
-60“ hollow hold
WOD
strength
3 rounds of:
-2-2-2-2 strict press cluster (3/0/3/0)
rest 15“/ rest 2′
metcon
for reps:
6′ amrap
-4 strict pull ups
-12 weighted box step ups
2′ rest
then
6′ amrap
-8 kipping pull ups
-12 box jump overs
endurance
in teams of 3 – i go you go:
40′ amrap
-15 cal row
-15 wallball shots
one is completing a full round prior changing
this is an interval- so go hard on each round!
basic strength & technique
modul V – kettlebells
WOD
skillwork
pistol
metcon
8 rounds for time:
-12 pistols
-12 burpees
-12 cal row
Strength Balance II
dynamic warm up
then
4 rounds of:
A1) 8/8 weighted lateral box step downs
A2) 10/10 one arm suitcase deadlift
A3) 12/12 kb bottom up strict press
A4) 14 bent over v-raises
60’’ rest between exercise
WOD
skillwork
snatch
8′ emom:
-2 snatch deadlifts +2 snatches
metcon
5 rounds for time:
-6 power snatches
-4 overhead squats
basic strength & technique
modul I – squats
WOD
strength
7×3 front squats
metcon
for time:
-20 cleans
-40 push ups
-60 v ups
-80 wallball shots
basic strength & technique
modul II – presses
WOD
metcon
teams of 4 – for time:
A+B
-50 d-ball over shoulder
meanwhile C+D are doing amrap
-10 goblet squats
-10 db snatches
C+D
-50 d-ball over shoulder
meanwhile A+B are doing amrap
-10 goblet squats
-10 db snatches
into
300 cal row (only one is working)
into
50 sync burpees to plate
WOD
OPEN GYM ONLY
unsere Coaches haben es gestern bei ihrer internen Weihnachtsfeier ordentlich krachen lassen und wir gönnen ihnen einen Tag Pause! 😉
Trabrennstrasse 2c, 1020 Wien