Workouts | KW39 2018 | Viertel Zwei

„With the new day comes new strength and new thoughts.“ – Eleanor Roosevelt

Montag

24/09/2018

wod
metcon
3′ amrap each exercise:
-strict pull ups
-bent over rows 35/50kg
-toes to bar
-bar facing burpees
-pull ups
2′ rest between rounds
buy in before every round 20 push presses 35/50kg

assistance
team of 2 – i go you go:
100 biceps curls

basic strength & technique
modul I – squats

endurance
for reps:
20′ amrap
-5 pull ups
-10 push ups
-15 squats
3′ rest
then
20′ amrap
-10 ring rows
-15 burpees
-20 wallball shots

Dienstag

25/09/2018

wod
strength
10′ to work up to 5 heavy back squats

metcon
7 rounds for time:
-3 burpee box step overs
-6 ring dips
-12 kb swings 24/32kg
-30 double unders
time cap 15′

basic strength & technique
modul II – presses

endurance
20′ e2mom
-15 squat jumps + 15 jumping pull ups
into
20′ e2mom
-10 burpees + 20 kb swings

Mittwoch

26/09/2018

wod
strength
4 rounds of:
-6-8 strict chest to bar pull ups
-6-8 ring dips (3“ down / expl. up)
2′ rest between exercises
time cap 12′

metcon
21-15-9 for time:
-deadlifts 70/100kg
-handstand push ups

basic strength & technique
modul III – basic lifts

Donnerstag

27/09/2018

wod
metcon
3′ amrap each exercise:
-thrusters 25/40kg
-hang power cleans 25/40kg
-shoulder to ovhd 25/40kg
-front squats 25/40kg
around 3′ rest between the rounds
buy in before every amrap is an 375/500m row

basic strength & technique
modul IV – gymnastics

Freitag

28/09/2018

wod
skillwork
bar muscle up

metcon
teams of 2 – for time:
4 rounds of
-20 ovhd squats 25/40kg
-6 bar muscle ups
directly into 4 rounds of
-10 synchro ovhd squats 15/20kg
-10 pull ups
only one is allowed to work – except @syn. ovhd

basic strength & technique
modul V – kettlebells

Samstag

29/09/2018

wod
outdoor training

Sonntag

30/09/2018

wod
metcon
7 rounds for time:
-10 strict knees to elbows
-3 wall walks
time cap 20′

assistance
team of 2 – i go you go:
70 diamond push ups

endurance
for reps:
20′ amrap
-5 pull ups
-10 push ups
15 squats
3′ rest
then
20′ amrap
-10 ring rows
-15 burpees
-20 wallball shots