Workouts | KW20 2018 | Viertel Zwei

„Do all things with love.“ – Og Mandino

Montag

14/05/2018

wod
metcon
for movement quality – 24′ emom:
1st – 1 slomo squat (25“ down / 25“ up)
2nd – 50“ hollow hold
3rd – 4 side liying rotations (slowly! they should take at least 40“)
4th – 50“ deadhang

basic strength & technique
modul I – squats

Dienstag

15/05/2018

wod
strength
3 supersets of:
-8 front squats
-6 deadlifts
no rest between the exercises, 2′ rest between the sets

metcon
teams of 3 – 20′ amrap:
-erg cals
-e2mom 5 synchro push ups

basic strength & technique
modul II – presses

endurance
3 rounds of 40“ on / 20“ off:
-kb one arm swings left
-kb one arm swings right
-front rack lunges left
-front rack lunges right
-kb push press left
-kb push press right
-side plank left
-side plank right
3′ rest

Mittwoch

16/05/2018

wod
metcon
4 rounds of:
-45″-60″ handstand hold
-45″-60″ deadhang
-15 strict presses
-15 pull ups
this is not a for time, don’t rush

basic strength & technique
modul III – basic lifts

Donnerstag

17/05/2018

wod
metcon
7′ amrap:
-8 db snatches
-8 toes to bar
3′ rest then 7′ amrap
-10 kb swings
-5 slam ball cleans
3′ rest then 7′ amrap
-16 overhead walking lunges 10/20kg plate
-8 burpee plate jump overs

basic strength & technique
modul IV – gymnastics

Freitag

18/05/2018

wod
strength
4 supersets of:
-10 chin ups
-45″ support hold (rings / boxes)
no rest between the exercises, 2′ rest between the sets

metcon
tabata this – 8 rounds 20″/10″:
-v-ups arch rocks
-hollow circles
-iso push up hold
-ring rows
change exercise every interval

basic strength & technique
modul V – kettlebells

Samstag

19/05/2018

wod
outdoor workout

basic strength & technique
modul I – squats

Sonntag

20/05/2018

wod
metcon
3 rounds for time:
-7 push ups
-10 kb swings
then 1 round run
then 3 rounds for time:
-15 wallball shots
-15 sit ups
then 1 round run
then 3 rounds for time:
-10 db push presses
-10 box steps
take your time at the run, this should be active recovery

endurance
20′ amrap
2-4-6-8-10-…
-kb push press
-kb front rack lunges
1 small round run after echt set
straight into
20′ amrap
2-4-6-8-10-…
-kb swing
-goblet squats
1 small round run after echt set