Workouts | KW29 2018 | Viertel Zwei

„Besser ein paar Brandblasen, als ein ganzes Leben lang kalte Finger.“ – Christine Nöstlinger

Montag

16/07/2018

wod
strength
16′ emom:
odd – 5 back squats
even – 5 strict (weighted) pull ups

metcon
for time:
-70 goblet squats 16/24kg
-50 pull ups
-30 hollow rocks
time cap 12′

basic strength & technique
modul V – kettlebells

endurance
12 rounds for time:
-20 db snatches
-15 jumping pull ups
-10 goblet squats
-5 burpee tuck jumps

Dienstag

17/07/2018

wod
metcon
1 round 8×20“/10“ each exercise:
-push presses 20/35kg
-erg cals
-kb swings 24/32kg
-ring rows
do each exercise 8x in a row / rest 1′ between the exercises

assistance
3 rounds of:
-10 hollow rocks
-10 v-ups
-10 tuck ups
-10“ hollow hold
1’rest between the rounds
go unbroken if possible

basic strength & technique
modul I – squats

endurance
10 rounds
40“ on / 20“ off:
-kb swings
-sit ups
then
10 rounds:
40“ on / 20“ off:
-squats
-russian twists
then
10 rounds:
40“ on / 20“ off:
-box steps
-mountain climbers
then
10 rounds:
30“ on / 30“ off:
-burpees

Mittwoch

18/07/2018

wod
warm up
4×30“ floor assisted german hang

metcon
25′ for movement quality:
-3-5 ring dips (7“ rest in bottom position)
-20 ghd sit ups
-5/5 kb windmills
-5 good mornings 15/20kg (5“ rest in bottom position)

basic strength & technique
modul II – presses

Donnerstag

19/07/2018

wod
strength
16′ emom:
odd – 5 deadlifts
even – 5 handstand / pike push ups

metcon
in teams of 2 – 10 rounds for time:
-5 hangpower cleans 35/50kg
-10 deadlifts 35/50kg
-5 hangpower cleans 35/50kg
change after every exercise

basic strength & technique
modul III – basic lifts

Freitag

20/07/2018

wod
metcon
7′ amrap:
-50 double unders
-10 overhead squats 25/35kg
3′ rest
7′ amrap:
-10 lateral bar burpees
-10 thrusters 25/35kg

basic strength & technique
modul IV – gymnastics

Samstag

21/07/2018

Summer In The City
Event 1 – Beachvolleyball 

Auf der Schmelz 10, 1150 Wien, Österreich
Start: 10:00

Sonntag

22/07/2018

wod
skillwork
5x 30“ kip swings

metcon
8′ amrap:
-10 kipping toes to bar
-20 kb clean and jerk
2′ rest
8′ amrap
-5 strict toes to bar
-20 kb snatches

assistance
3×10 standing t-raises
slow upward movement

endurance
12 rounds for time:
-20 db snatches
-15 jumping pull ups
-10 goblet squats
-5 burpee tuck jumps