Workouts | KW18 2018 | Viertel Zwei

„I have not failed. I’ve just found 10,000 ways that won’t work.“ – Thomas A. Edison

Montag

30/04/2018

wod
strength
5-2-5 strict press

metcon
3 rounds of:
-15-20 strict presses
-1′ amrap push ups
3′ rest between the sets – choose a weight wich is challenging

basic strength & technique
modul IV – gymnastics

Dienstag

01/05/2018

wod
metcon
21′ emom:
1st – 7 slam ball cleans
2nd – amrap double unders
3rd – rest

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

Mittwoch

02/05/2018

wod
strength
5-2-5 front squats

metcon
for time:
-60 back squats
-50 toes to bar
-40 kb swings

basic strength & technique
modul I – squats

Donnerstag

03/05/2018

wod
skillwork
double unders

metcon
5 rounds for time:
-1′ amrap endurance work
-50 double unders
endurance work = erg or shuttle run

basic strength & technique
modul II – presses

Freitag

04/05/2018

wod
skillwork
squat cleans

metcon
7′ amrap:
-10 front squats
-10 barfacing burpees
3′ rest then
7′ amrap
-5 squat cleans
-7 shoulder to overhead
-7 pull ups

basic strength & technique
modul III – basic lifts

Samstag

05/05/2018

wod
metcon
outdoor workout

basic strength & technique
modul IV – gymnastics

Sonntag

06/05/2018

wod
metcon
25′ for movement quality:
-15-30“ l-sit in parallettes
-20 hollow rocks
-30-45″ chin over the bar hold
-20 band pull apparts
45-60″ deadhang

assistance
4x 30-60″ deadhang

endurance
12′ amrap
-12 wallball shots
-12 ground to overhead
-12 lunges
-24 russian twists
(use a wall ball for every exercise)
2′ rest
10′ amrap
-10 kb swings
-10/10 shoulder to overhead
-10 goblet squats
(use a kettlebell for every exercise)
2′ rest
8′ amrap
-8 deadlifts 40/60kg
-8 evil wheels
-8 lateral burpees