Workouts | KW16 2018 | Viertel Zwei

„The best preparation for tomorrow is doing your best today.“ – H. Jackson Brown Jr.

Montag

16/04/2018

wod
metcon
2 rounds of:
1st – 45“ ring support hold / 1′ amrap burpees
2nd – 45“ wall sit / 1′ amrap jumping squats
3rd – 45“ chin over the bar hold / 1′ amrap jumping pull ups
4th – 45“ ghd hip extension hold / 1′ amrap ghd hip extensions

take rest as needed – the goal is to hold 45“ a nice static position and to go 1′ all out at the amrap

basic strength & technique
modul IV – gymnastics

Dienstag

17/04/2018

wod
skillwork
squat cleans

metcon
30′ emom:
1st – double unders
2nd – squat cleans 40/60kg
3rd – box step overs
4th – shoulder 2 overhead
5th – erg cals
6th – rest

45“ work / 15“ transition time per minute

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
-5 burpees
-10 jumping pull ups
-15 squat jumps
-20 russian twists
-25 jumping jacks

Mittwoch

18/04/2018

wod
skilwork
kip swings / kipping toes to bar

metcon
20′ amrap:
-10 toes to bar
-15 kb swings
-1 round run around the block

assistance
durante core – 3 rounds of:
-10 hollow rocks
-10 v-ups
-10 tuck ups
-10“ hollow hold

basic strength & technique
modul I – squats

Donnerstag

19/04/2018

wod
strength
4×4 back pause squats
3″ rest in the squat

metcon
death by:
thrusters 20/35kg

basic strength & technique
modul II – presses

Freitag

20/04/2018

wod
tanktop time
2 rounds of:
-20 bench presses
-20 biceps curls
-20 compression pikes
-20 ring rows
-20 arm extensions

work on the pump ;-)

basic strength & technique
modul III – basic lifts

Samstag

21/04/2018

wod
metcon
teams of 3 for time:
buy in -100 cal ergo
then 15 rounds (i go you go) of
-20 burpees then
cash out -100 cal ergo only one working

assistance
2×1′ jefferson curl bottom hold
easy hanging – no hard stretch

basic strength & technique
modul IV – gymnastics

Sonntag

22/04/2018

wod
skillwork
kb get up

strength
2×2 kb get ups each side

metcon
for time:
-10 kb get ups
-1 round run arround the block
-8 kb get ups
-2 rounds run arround the block
-6 kb get ups
-3 rounds run arround the block
-4 kb get ups
-4 rounds run arround the block
-2 kb get ups
-5 rounds run arround the block

choose a weight you can do max. 3 reps in a row

endurance
in teams of 2 – 45′ amrap:
-40 jumping jacks
-30 mountain climbers
-20 squats
one is completing a round 
while the other one is doing burpees
score = burpees