WOD
strength
3 rounds
-3.3.3 strict press cluster (4/0/4/0)
rest 15“/rest 2′
metcon
12′ amrap
-5/5 db hang clean&jerk
-10 burpees
-15 box jump step down
assistance
accumulate
-3′ hollow hold
rest as needed
um 20:30- YOGA!
BASIC
modul I – squats
WOD
skillwork
handstandwalk
5 rounds of
-30“ max distance handstandwalk
90“ rest
metcon
buy in
-30 cal row/bike
then
5 rounds of
-15 kb swings
-9 pull ups
-3 wall walks
tc: 15′
ENDURANCE
10 rounds 3′ on / 1′ rest
-20 walking lunges
-20 kb swings
-15 ab-mat sit ups
-10 burpee
-10 cal row/erg
rotate through exercises and move on where you stopped for the 1′ rest
07:00 – YOGA
WOD
strength
5 rounds
-16 db split squat (3/0/X/1)
-20“ star plank hold/side
30“ rest between exercises
metcon
for time
-100 thruster empty barbell
emom 5 push ups
start with push ups
tc: 15′
assistance
3 rounds of
-60“ wall sit
60“ rest
ENDURANCE
30′ emom
-12/10cal row
-16 box step ups
-20m bear crawl
-24 russian twists
-28 air squat
-32 double under
WOD
skillwork
strict ring muscle up
10′ emom
-odd: transition
-even: dip
metcon
15′ amrap
-4 toes to bar
-8 db snatch
-12 walking lunges
add 1 rep to the toes to bar each round
finisher
3 rounds of
-max reps strict press empty bar
30“ rest
-max reps supinated bent over row empty bar
60“ rest
BASIC
modul II – presses
WOD
metcon
in teams of 2
-100 cal row
-80 box step ups
-60 burpees
-40 pull ups
-20 front squats
tc: 20′
team members can split the work as needed
ENDURANCE
35′ amrap:
-50m single arm kb farmers carry
-40 double under
-30 kb swings –
20 burpees
-10 thruster (emtpy barbell)
WOD
skillwork
hang power clean and push jerk
8′ emom
-3 hang power clean
-1 push jerk
add weight every minute
metcon
5 rounds
2′ to perform
-9 deadlift
-6 hang power clean
-3 shoulder to overhead -max reps bar facing burpees in remaining time
2′ rest
try to hit the same amount of burpees each round
BASIC
modul III – basic lifts
SPECIAL WORKOUT:
BISAMBERGLAUF!
Es ist aufgrund mehrerer Workshops das Studio am Sonntag von 9 bis 18 Uhr gesperrt. Darum laufen wir gemeinsam auf den Bisamberg – keine Sorge, es wird für alle Leistungsgruppen machbar sein! Wir treffen uns um 10:00 Uhr bei der Endstation der Straßenbahnlinie 26 „Edmund-Hawranek-Platz“ 10:30 ist Laufstart!
Für alle Open-Gym trainierenden gibt es die Möglichkeit im CrossFit Arch zu trainieren!
Trillergasse 4/21A, 1210 Wien