Workouts | KW21 2018 | Viertel Zwei

„Success is not final, failure is not fatal: it is the courage to continue that counts. – Winston Churchill

Montag

21/05/2018

wod
skillwork
hang power cleans

metcon
20′ emom:
1st – 5 hang power cleans
2nd – 10 ring rows
3rd – 20 burpees
4th – rest

Dienstag

22/05/2018

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

metcon
10′ amrap:
-10 back squats 40/60kg
-10 pull ups

basic strength & technique
modul III – basic lifts

endurance
45′ amrap:
-1 lap around the block
-50 goblet squats
-20 burpees
-1 lap around the block
-45 goblet squats
-20 burpees
-1 lap around the block
-40 goblet squats
-20 burpees
-1 lap around the block

decrease 5 goblet squats every round

Mittwoch

23/05/2018

wod
skillwork
„modified regionals event 5“
for time:
-50 push ups
-50 toes to bar
-50 cal erg
-50 box step overs
-50 plate ovhd walking lunges 10/20kg
time cap: 20′

assistance
4×10 side lying external rotations each arm
work slow! 1 rep should take at least 6“

basic strength & technique
modul IV – gymnastics

Donnerstag

24/05/2018

wod
strength
15′ for daily max at the complex (= 1 clean + 3 thrusters + 3 front squats)

metcon
15′ emom:
-2 complexes (around 60% of dm)
-20 band bull aparts
-5 evil wheels

basic strength & technique
modul V – kettlebells

Freitag

25/05/2018

wod
metcon
„modified triple 3“
in teams of 3 – for time:
-3000m row
-300 double unders
-28 rounds run around the block
time cap: 45′
only one is allowed to work

basic strength & technique
modul I – squats

Samstag

26/05/2018

wod
outdoor workout

basic strength & technique
modul II – presses

Sonntag

27/05/2018

CrossZone Outdoor Opening 2018
Start: 11:30
Rugby Embassy Vienna
Meiereistraße 20, 1020 Wien