WOD
strength
3×10 back squat
2′ rest
metcon
16′ emom
1) 15/12 cal erg
2) 12 box jump step down
3) max reps alt db snatch
4) rest
WOD
strength
3x amrap strict pull up
2’ rest
in rest period perform perform: 30“ side plank/side
metcon
4 rounds
4′ amrap / 1′ rest
-3 wall walks
-9 push ups
-27 double under
continue to work from where you have stopped
ENDURANCE
for time
3 rounds
-50 cal erg/400m run
-50 kb swings
-50 kb walking lunges
-50 sit ups
WOD
strength
3×10 deadlift
2′ rest
Metcon
15′ amrap
-400m run/500m erg
-20 kb swings
-10 goblet squats
ENDURANCE
2 rounds
8′ amrap
50/40 cal erg
into amrap
-50 double unders
-25 sit ups
2′ rest
8′ amrap
50/40 cal erg
into amrap
-25 plate ground to overhead
-25 wallball shots
2′ rest
BASIC
modul I – squats
WOD
Weightlifting:
– power snatch
Metcon
3 rounds for time
-9 power snatch light weight
-9 lateral burpee over bar
90“ rest
3 rounds for time
-6 power snatch moderate weight
-6 lateral burpee over bar
90“ rest
3 round for time
-3 power snatch heavier weight
-3 lateral burpee over bar
ENDURANCE
40′ emom
-15/12 cal erg
-10 burpee to target
-15 plate ground to overhead
-20 single leg v-ups
WOD
strength
3×10 strict press
2′ rest
in rest period perform perform: 30“ banded bent over rows
metcon
6′ emom
1) 10 single db devil press
2) 10 toes to bar
2′ rest
6′ emom
1) 10 single db thruster
2) 10 toes to bar
WOD
chipper for tim
buy in: 800m run/50 cal erg
into
-100 double under
-80 wall ball shots
-60 burpee box jump over
-40 pull ups
-20 strict handstand push ups
-10 wall walks
cash out: 800m run/50cal erg
BASIC
modul II – presses
TEAM WORKOUT
Trillergasse 4/21A, 1210 Wien
