WOD
strength
12′ emom:
even – 8 push press
odd – 2 lengths bear crawl (advanced – handstand walk)
metcon
for time:
21-18-15-12-9
-kb russian swings
-push ups
3‘ rest
then
21-15-9
-kb swings
-pull ups
um 20:30- YOGA!
BASIC
modul I – squats
WOD
skillwork
snatch
3×3 power snatches
3×3 squat snatches
try to increase the weigth every round,
1´ rest between the sets
metcon
5 rounds for time:
-30 double unders
-12 overhead squats
ENDURANCE
6 rounds e6mom:
-30 wallball shots
-20/25 cal any concept 2 erg
-10 renegade rows
7:00 YOGA!
WOD
strength
4 rounds of:
-8/8 one leg deadlifts
-30“/30“ glute bridge hold
metcon
4 rounds 1’ on/ 1’ off:
1st – max cal assault bike
2nd – amrap 5 squats + 5 burpees
3rd – amrap 10 ground to overhead + 20 russian twists
ENDURANCE
for reps:
20′ amrap
-10 alt db snatches
-10 burpees
-10/10 one arm db hang clean & jerk
-20 squats
into
20′ amrap
-5/5 one arm devil press
-30 double unders
-10/10 one arm db shoulder to overhead
-40 mountain climbers
WOD
strength
5×5 chin ups
metcon
20’ amrap for constant pace:
-20 cal row
-20 goblet squats
-5 wall walks
-3/3 kb get ups
assistance
3 rounds of:
-10 evil wheels
-1′ farmers walk
BASIC
modul II – presses
WOD
strength
1×12 front squats
2×8 front squats
3×4 front squats
increase weight and rest between sets
metcon
15′ amrap:
3-6-9…
-toes to bar
-200m row
ENDURANCE
2 rounds – for time:
-50 cal assault bike
-30 kb swings
-10 burpee pull ups
-30 goblet squats
-50 cal row
3´ rest
WOD
skillwork
ring muscle up
12′ emom:
1st – 10 ring swings
2nd – 5-10 kipping ring dips
3rd – 5 ring transition on low rings
4th – 3 ring muscle ups or 5 strict c2b pull ups
metcon
12′ amrap:
-1 length one arm walking lunges left
-10 burpees
-1 length one arm walking lunges right
-10 db snatches
BASIC
modul IV – gymnastics
Team Workout
Trillergasse 4/21A, 1210 Wien
