Workouts | KW41 2018 | Viertel Zwei

„Success seems to be largely a matter of hanging on after others have let go.“ – William Feather

Montag

08/10/2018

wod
strength
3 rounds of:
-8 back squats
-8 deadlifts
2′ rest between the rounds

metcon
2 rounds of 2′ amrap each exercise:
-ground to overhead 15/25kg
-weighted lunge steps db/kb
90“ rest bewteen the exercises

basic strength & technique
modul III – basic lifts

endurance
5 rounds of 5′ on / 3′ off:
3 rounds of
-30 kb swings
-20 squats
-10 v- ups
rest of the time – burpees

Dienstag

09/10/2018

wod
metcon
8 rounds for time of:
-15 burpee box step overs
-15 kb swings 32/24kg
-40 double unders
30′ time cap

assistance
2 rounds of:
30“ jefferson curl hang
45“ deadhang
no rest

basic strength & technique
modul IV – gymnastics

endurance
14′ emom
even – 15 wallball shots + 30 russian twists
odd – 40 double unders
3′ rest
then
14′ emom
even – 10 push ups + 10 burpees
odd – 30 walking lunges
3′ rest 
then
14′ emom
even – 15 kb russian swings + 15 jumping pull ups
odd – 20 box steps

Mittwoch

10/10/2018

wod
metcon
teams of 3 – 30′ for max distance:
-row, ski or bike

emom one team member have to do
-8 front squats 45/70kg or
-5 pull ups + 5 push ups

work as a relay + you have to change the person on the erg and the emom after every minute

basic strength & technique
modul V – kettlebells

Donnerstag

11/10/2018

wod
skillwork
toes to bar

metcon
7′ amrap:
-10 toes to bar
-10 push ups

12′ avtive rest – 3 rounds of:
-10 ring rows
-3 negative hs push ups (10“ down)

7′ amrap:
-10 toes to bar
-10 bar facing burpees

basic strength & technique
modul I – squats

Freitag

12/10/2018

wod
strength
4 rounds of:
-max reps strict pull ups
-max reps strict handstand push ups

metcon
3 rounds for max reps:
-30“ power cleans
30“ rest
-25“ power cleans
35″ rest
-20“ power cleans
40“ rest
-15“ power cleans
45“ rest
-10“ power cleans
50“ rest between the rounds

basic strength & technique
modul II – presses

Samstag

13/10/2018

wod
metcon
saturday night fever
3 rounds of:
-10 floor/bench presses
after that 1′ amrap biceps curls
-15 ring row (2“ up/2″ down)
after that 1′ amrap arm extensions

-10 strict toes to bar
after that 1′ hollow hold

take rest as needed

assistance
3 rounds 25“ on / 15 off:
-chin over the bar hold
-iso push up hold

Sonntag

14/10/2018

wod
skillwork
bar muscle up

metcon
35′ time for two rounds of:
-400/500m row + 20 over the rower burpees
-21 thrusters 30/43kg + 21 brupees
-12/15 cals air dyne + 1 round around the block
not to much tactic – go fast!

endurance
5 rounds of 5′ on / 3′ off:
3 rounds of
-30 kb swings
-20 squats
-10 v- ups
rest of the time – burpees