Workouts | KW44 2018 | Viertel Zwei

„Out of difficulties grow miracles.“ – Jean de la Bruyere

Montag

29/10/2018

wod
strength
3×8 deadlifts
2‘ rest – (30 hollow rocks during rest)

metcon
40” on / 20” off:
-deadlifts 35/50kg
-l-hang
-front plank
-deadlift hold 45/70kg (in top pos.)
-hollow hold
-deadhang
-deadlifts 35/50kg
try to avoid mixed grip during deadlifts

basic strength & technique
modul I – squats

endurance
5 rounds of 5′ amrap:
-10 goblet squats
-100 double unders/100 single unders
-10 goblet squats
max burpees
2′ rest

Dienstag

30/10/2018

wod
metcon
24′ emom:
1st – 12/17 cals bike
2nd – 15 push ups
3rd – 40“ ring support hold
4th – 15 kb swings 24/32kg
5th – 15 ring rows
6th – 40“ hollow hold
7th – 15 push presses 25/40kg
8th – rest

basic strength & technique
modul II – presses

endurance
30′ emom:
1st – burpees
2nd – kb amrerican swings
3rd – box steps
4th – kb one arm thrusters
5th – wallball shots
6th – rest

Mittwoch

31/10/2018

wod
strength
3×3 overhead squats
3″ rest in bottom position – 2′ rest

metcon
12-1 for time:
-chest to bar pull ups
-ovhd squats 30/50kg
time cap 13′

basic strength & technique
modul III – basic lifts

Donnerstag

01/11/2018

wod
metcon
teams of 2 – for time:
-70 cal erg
-70 deadlifts
-70 bar facing burpees
-70 floor presses
-70 cal erg
only one is allowed to work

assistance
3×7 cuban rotations
(5“ down / 3“ up)

Freitag

02/11/2018

wod
metcon
3 rounds for time:
-20 kettlebell swings 24/32kg
-20 sit ups
-20 back extensions

basic strength & technique
modul IV – gymnastics

Samstag

03/11/2018

wod
metcon
buy in – 2 big rounds run
18′ emom:
odd – 6 ring dips
even – 6 strict pull ups
buy out – 5 rounds cindy
time cap 30′

Sonntag

04/11/2018

wod
metcon
15-12-9 for time:
-bar muscle ups
-thrusters 40/60kg
time cap 20′

assistance
3×30“ hollow pull overs

endurance
5 rounds of 5′ amrap:
-10 goblet squats
-100 double unders/100 single unders
-10 goblet squats
max burpees
2′ rest