Workouts | KW38 2018 | Viertel Zwei

„In meinem Bauch ist noch ein Lückerl für ein Stückerl.“ – Pumuckl

Montag

17/09/2018

wod
metcon
4 rounds 30“ on/20“ off each exercise:
-ring rows
-erg
-kb swings 24/32kg
-hollow hold
-double unders

assistance
3×30“ compression pike hold

basic strength & technique
modul IV – gymnastics

endurance
in teams of 2 – for time:
-100 burpees
-200 thruster with empty bar
3′ rest
-75 burpees
-200 front squats with empty bar
3′ rest
-50 burpees
-200 push press with empty bar
only one is working

Dienstag

18/09/2018

wod
strength
10′ emom:
-3 front squats @75% of bw

metcon
teams of 2 – 16′ amrap:
-5 front squats 30/40kg
-5 lateral bar burpees
change after every round

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
-50 jumping pull ups
-50 kb russian swings
-50 knees to elbow
-50 kb push press
-50 back extensions
-50 wallball shots
-50 burpees
-50 mountain climbers

Mittwoch

19/09/2018

wod
metcon
for time:
3 rounds of
-2 rounds run big block
-50 box steps
3′ rest
-100 burpees
time cap 32′

assistance
3′ calf roll outs

basic strength & technique
modul I – squats

Donnerstag

20/09/2018

wod
strength
4 rounds of:
-6-8 strict chest to bar pull ups
-6-8 hspu
2′ rest between exercises

metcon
for time:
-100 pull ups
-100 db/kb shoulder to ovhd
split as desired
time cap 12′

basic strength & technique
modul II – presses

Freitag

21/09/2018

wod
metcon
2 rounds – 1′ amrap each exercise:
-front squats 25/40kg
-hang power cleans 25/40kg
-shoulder to ovhd 25/40kg
3′ rest between the rounds
before every amrap do a 30“ all out row/bike – the timer is set on a 30“ ct

metcon
2×10 side lying external rotations each arm
work slow! 1 rep should take at least 6“

basic strength & technique
modul III – basic lifts

Samstag

22/09/2018

wod
outdoor workout

Sonntag

23/09/2018

wod
skillwork
bar muscle upsmetcon
20′ amrap:
-2 bar muscle ups
-8 ring push ups
-30 double unders

endurance
in teams of 2 – for time:
-100 burpees
-200 thruster with empty bar
3′ rest
-75 burpees
-200 front squats with empty bar
3′ rest
-50 burpees
-200 push press with empty bar
only one is working