Workouts | KW19 2018 | Viertel Zwei

„Change your thoughts and you change your world.“ – Norman Vincent Peale

Montag

07/05/2018

wod
skillwork
squat cleans

metcon
for time:
-100 lateral barbell jumps
-10 squat cleans
-80 lateral barbell jumps
-8 squat cleans
-60 lateral barbell jumps
-6 squat cleans
-40 lateral barbell jumps
-4 squat cleans
-20 lateral barbell jumps
-2 squat cleans

basic strength & technique
modul V – kettlebells

Dienstag

08/05/2018

wod
metcon
„tanktop time 2“
2 rounds of:
-20 incline bench presses
-20 skull crushers
-20 ghd sit ups
-20 bent over rows
-20 chin ups

work on the pump ;-)

basic strength & technique
modul I – squats

endurance
40“ of 40“ work/20“ rest:
-burpees over the box
-sit ups
-jumping lunges
-ring rows
-hollow hold
-push ups
-pull up hang
-goblet squats

Mittwoch

09/05/2018

wod
strength
3 supersets of:
-10 back squats
-6 deadlifts
no rest between the exercises, 2′ rest between the sets

metcon
4′ amrap:
-5 pull ups
-10 weighted walking lunges
direct into 4 rounds for time of
-5 pull ups
-10 weighted walking lunges

basic strength & technique
modul II – presses

Donnerstag

10/05/2018

wod
metcon
20′ amrap:
-10 push presses
-10 kettlebell swings
-10 box steps

assistance
4×10 side lying external rotations each arm

Freitag

11/05/2018

wod
metcon
teams of 2 – 3′ amrap each exercise:
-sled pull
-slamball cleans
-burpee pull ups
-double unders

2′ rest between the exercises / only one is working

assistance
tabata hollow hold

basic strength & technique
modul III – basic lifts

Samstag

12/05/2018

wod
outdoor workout

basic strength & technique
modul IV – gymnastics

Sonntag

13/05/2018

wod
metcon
for time:
-14 toes to bar
-20 wallball shots
-12 toes to bar
-20 wallball shots
-10 toes to bar
-20 wallball shots
-8 toes to bar
-20 wallball shots
-6 toes to bar
-20 wallball shots
-4 toes to bar
-20 wallball shots

endurance
10 rounds of:
-2′ endurance work
-20 db snatches
-10 slamball cleans