Workouts | KW17 2018 | Viertel Zwei

„Being entirely honest with oneself is a good exercise.“ – Sigmund Freud

Montag

23/04/2018

wod
metcon
for time:
-20 back squats
-20 pull ups
-1′ hollow hold
-20 front squats
-20 pull ups
-1′ hollow hold
-20 overhead squats
-20 pull ups
-1′ hollow hold

assistance
2 rounds of:
-10 t’s
-10 w’s
-10 y’s
-10 i’s
go unbroken each round – 1′ rest between the rounds

basic strength & technique
modul V – kettlebells

Dienstag

24/04/2018

wod
metcon
25′ for movement quality:
-30-45″ ring support hold
-10 strict toes to bar
-45“-60″ deadhang
-10 good mornings

assistance
40 side raises each side

basic strength & technique
modul I – squats

endurance
12′ amrap
-12 kb deadlifts 28/32kg
-10 burpees
2′ rest
12′ amrap
-12 jumping lunges
-10 burpees
2′ rest
-12 shoulder to overhead 15/20 kg
-10 bar facing burpees

Mittwoch

25/04/2018

wod
strength
5-2-5 push press

metcon
8×20″/10″ each exercise:
-push press 20/30kg
-hollow rocks
-arch rocks
-russian barbell twists

don’t go in a circle! you finish 8x a exercise until you go to the next

basic strength & technique
modul II – presses

Donnerstag

26/04/2018

wod
metcon
teams of 3 – for time:
-10 rounds around the block then 6 rounds of
-10 slam ball cleans
-25 burpees
-40 double unders then
-200 cal erg
work as a relay

basic strength & technique
modul III – basic lifts

Freitag

27/04/2018

wod
strength
strength 5-2-5 back squats

metcon
14′ emom:
even – 8 wallballs
odd – 8 kippinkg pull ups / ring rows

add one rep in each movement each round

basic strength & technique
modul IV – gymnastics

Samstag

28/04/2018

wod
metcon
2′ amrap each exercise:
-double unders
-toes to bar
-barfacing burpees
-kb swings

2′ rest between the exercises, report your scores

assistamce
3 rounds of:
-10 hollow rocks
-10 v-ups
-10 tuck ups
-10“ hollow hold

basic strength & technique
modul V – kettlebells

Sonntag

29/04/2018

wod
metcon
3 rounds of:
-25“ battling ropes
-30 russian barbell twist
-1 round run around the block
-20 hip extensions

this is not a for time, try to go all out at the battling rope

endurance
for time:
buy in – 100 kb swings
then
25′ amrap
-5 pull ups
-10 push ups
-15 air squats
buy out – 100 kb swings