Workouts | KW43 2018 | Viertel Zwei

„When all else is lost, the future still remains“ – Christian Nestell Bovee

Montag

22/10/2018

wod
skillwork
power cluster

metcon
teams of 2:
A) 7′ amrap
-7 power clusters 30/40kg
-7 v-ups
3′ rest
B) 7′ amrap
-erg for cals
both work at A) or B) and change after the rest to the other workout

basic strength & technique
modul V – kettlebells

endurance
in teams of 2 – for time:
-100 thruster (empty bar)
-80 lateral burpees
-60 kb swings 16/24 kg
-40 toes to bar
-20 renegade rows
-40 knee raises
-60 kb russian swings 16/24 kg
-80 burpees
-100 squats
only one is working

Dienstag

23/10/2018

wod
metcon
5x e3mom:
-12 chest to bar pull ups
-10 burpees
-80 double unders

assistance
3 rounds of:
10 ring rows (2“ up / 2“ down)
2′ rest

basic strength & technique
modul I – squats

endurance
20′ amrap
4-8-12-16-20-…
-db snatches
-db one arm walking lunges
3′ rest
20′ amrap
4-8-12-16-20-…
-box steps
-kb russian swings
-burpees

Mittwoch

24/10/2018

wod
strength
3×10 back squats
3′ rest between the sets

assistance
2 rounds of:
-12 res. band hamstring curls
-10 leg extensions
-10 good mornings
-10 weighted ghd hip etx.

basic strength & technique
modul II – presses

Donnerstag

25/10/2018

wod
strength
3×8 front squats
3′ rest between the sets

metcon
12′ emom:
-12 thrusters
choose a challenging weight

basic strength & technique
modul III – basic lifts

Freitag

26/10/2018

wod
skillwork
double unders

metcon
8×20“/10 each exercise:
-row
-push ups
-ski/bike
-burpees
-hollow to arch rolls
2′ rest between the exercises

Samstag

27/10/2018

wod
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

28/10/2018

wod
metcon
4 rounds for time:
-20 squats cleans 35/50kg
-2 rounds run big block

endurance
20′ amrap
4-8-12-16-20-…
-db snatches
-db one arm walking lunges
3′ rest
20′ amrap
4-8-12-16-20-…
-box steps
-kb russian swings
-burpees