Workouts | KW40 2018 | Viertel Zwei

„There are people who have money and people who are rich.“ – Coco Chanel

Montag

01/10/2018

wod
strength
3 super sets of:
-8 front squats
-8 deadlifts
2′ rest between the sets

metcon
2 rounds of 2′ amrap each exercise:
-kb russian swings
-air squats
90“ rest bewteen the exercises

basic strength & technique
modul II – presses

endurance
30′ emom:
1st – wallball shots
2nd – sumo deadlift high pull
3rd – box steps
4th – push press
5th – burpees
6th – rest

Dienstag

02/10/2018

wod
metcon
7′ amrap:
-10 toes to bar
-14 db snatches

12′ avtive rest – 3 rounds of:
-10 ring rows
-10 deficit push ups

7′ amrap:
-10 toes to bar
-14 db/kb one arm shoulder 2 ovhd

assistance
3 rounds of:
-45“ hollow hold
-45“ arch hold
no rest

basic strength & technique
modul III – basic lifts

endurance
teams of 2 – 45′ amrap:
-100 front squats
-100 cal ergo
-100 thrusters
-100 burpees

Mittwoch

03/10/2018

wod
metcon
teams of 2 – 2 rounds 1′ amrap each exercise:
-bike cals
-thrusters 25/40kg
-burpees
-hang power cleans 25/40kg
-mountain climbers
-front squats 25/40kg
30“ rest between the exercises
every exercise should be done „i go – you go“ except bike/moun. cl. –> do them 8/8

basic strength & technique
modul IV – gymnastics

Donnerstag

04/10/2018

wod
strength
3 rounds of:
-6-8 ring dips (3“ down / expl. up)
-15 ring rows (2″ down / 2″ up)

metcon
teams of 2 – 2 rounds for time:
-50 cal erg
-25 handstand push ups

basic strength & technique
modul V – kettlebells

Freitag

05/10/2018

wod
metcon
25′ for consistent work:
-5-8 pull ups (strict alap)
-5 back squats @bw
no amrap – rest enough and work controlled

assistance
2×10 side lying rotations
1 rep should take 6“ overall

basic strength & technique
modul I – squats

Samstag

06/10/2018

last outdoor workout of the year

Sonntag

07/10/2018

wod
metcon
5 rounds for time:
-50 double unders
-1 length one arm ovhd walking lunges

assistance
3x 6-12 strict toes to bar
legs as extended as possible

basic strength & technique
modul V – kettlebells

endurance
30′ emom:
1st – wallball shots
2nd – sumo deadlift high pull
3rd – box steps
4th – push press
5th – burpees
6th – rest