WOD
LIVE
strength
5 rounds of:
-10/10 weighted split squats @3010
-60“ wall sit
60“ rest
metcon
5 rounds for time:
-40 double unders/ jumping jacks
-30 squats
-20 down ups
-10 hand release push ups
LIVE WORKOUT – 17 UHR
https://us02web.zoom.us/j/84041724623
RUNNING
endurance workout
4x1000m
2′ rest walk
all sets must be 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
10′ emom:
-20“ isometric table row hold
-30“ max reps push ups
metcon
4′ amrap
-10 alternating db/waterbottle snatch
-10/10 one arm db/waterbottle overhead lunge
2′ rest
4′ amrap
-10 alternating single arm db/waterbottle devil press
-10/10 one arm db/water bottle overhead squat
MOBILTY
Squat Mobility
https://www.youtube.com/watch?v=MyaGUydJ6s4&t=55s
LIVE YOGA – 18:30 UHR
https://us02web.zoom.us/j/88141624682
WOD
Live
strength
5 rounds of:
-10“ hollow hold
-20 single leg v-ups
-30 sit ups
60“ rest
metcon
6 rounds for time:
-20 down ups
-20 backpack thruster
LIVE WORKOUT – 17 UHR
https://us02web.zoom.us/j/83205464668
RUNNING
endurance workout
30′ amrap moderate pace
-20 walking lunges
-400m run
60“ rest walk after each set
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:
-10 seated straight leg single arm db/heavy object press @2020
-10 single arm db/heavy object bent over row @2020
60“ rest
metcon
for time:
-200 kb/backpack swings
*every 2′ perform 20 squats
start with squats
LIVE YOGA – 17 UHR
https://us02web.zoom.us/j/83163105673
WOD
strength
10′ emom:
1st – 30“ wallfacing handstand hold
2nd – 30“ hollow hold
metcon
5 rounds of:
40“ on/ 20“ off
-table rows
-chair dips
-broomstick overhead squat
-sit ups
-rest
LIVE WORKOUT – 17 UHR
https://us02web.zoom.us/j/88366628157
RUNNING
endurance workout
4 rounds
-3′ easy run
-2′ moderate run
-1′ hard run
all intervalls must be exactly 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
5 rounds
-10′ isometric towel deadlift
-15 heels elevated glute bridge @3010
rest as needed
metcon
25′ emom for quality:
-2 alternating db/odd object get up
-4/4 weighted single leg step down @3010
-8/8 db/odd object push press
-10 lateral walk over push ups
-20“/20“ side plank
MOBILITY
Thoracic Spine Mobility
https://www.youtube.com/watch?v=Qmhkoacmz58
WOD
strength
4 rounds of:
-max reps standing tricep extensions
60“ rest
-max reps towel row
rest as needed
go close to muscle failure each set
metcon
16′ amrap:
-8 db/water bottle burpee deadlift
-8 db/water bottle thruster
-8 sit ups
Heiligenstädterstraße 31, 1190 Wien
Liebe BesucherInnen,
Ab 01.06.2020 öffnen wir wieder alle Zonen für dich. Schon jetzt versorgen wir dich mit Outdoor Trainings sowie täglichen Live Workouts via Zoom.
