Workouts | KW42 2018 | Viertel Zwei

„Our deeds determine us, as much as we determine our deeds.“ – George Eliot

Montag

15/10/2018

wod
metcon
20′ emom:
1st- 30“ kip swings
2nd- 10-15 ring rows
3rd – 20 compression pikes
4th – 5-8 ring dips (3“ down / expl. up)
5th – rest

assistance
3×30“ hollow pull overs

basic strength & technique
modul IV – gymnastics

endurance
for time:
-150 wallball shots
2′ rest
then
15 rounds of:
-5 pull ups
-10 push ups
-15 squats
time cap – 40′

Dienstag

16/10/2018

wod
strength
4 rounds of :
-3 overhead squats + 5 behind the neck push presses
2′ rest
work on your technique to catch the bb in the neck

metcon
for movement quality:
-10 overhead squats 15/20kg
-6 cuban rotations
-8 overhead squats 20/30kg
-6 cuban rotations
-6 overhead squats 25/40kg
-6 cuban rotations
-4 overhead squats 30/50kg
-6 cuban rotations
-2 overhead squats 35/60kg
time cap 15′

basic strength & technique
modul V – kettlebells

endurance
5 rounds – 5′ on / 2′ off:
2 rounds of
-30 goblet squats
-20 shoulder to overhead
-10 burpees
rest of the time – plank

Mittwoch

17/10/2018

wod
metcon
teams of 2 – 16′ amrap:
-60 double unders
-30 kb swings 24/32kg
-20/14 cal erg

assistance
-100 reverse flys

basic strength & technique
modul I – squats

Donnerstag

18/10/2018

wod
strength
3 rounds of:
-25“ ring support hold
-25“ handstand hold
30“ rest between the exercises

metcon
for time:
-100 strict pull ups
time cap 15′

basic strength & technique
modul II – presses

Freitag

19/10/2018

wod
metcon
for time:
3 rounds of
-15 thrusters 30/40kg
-12 burpees
3′ rest then
2 rounds of
-15 front squats 30/40kg
-12 half burpees
2′ rest then
-30 push presses 30/40kg
time cap 20′

basic strength & technique
modul III – basic lifts

Samstag

20/10/2018

wod
saturday night prep
4 rounds of:
-10 bench / floor presses
-45“ hollow flodder kicks
-10 bend over rows
-45“ ghd hip extension hold
-15 bb biceps curls
-15 skull crushers

Sonntag

21/10/2018

wod
metcon
20′ amrap:
-20 pull ups
-100 air squats
-20 toes to bar
-50 suitcase deadlifts

endurance
for time:
-150 wallball shots
2′ rest
then
15 rounds of:
-5 pull ups
-10 push ups
-15 squats
time cap – 40′