Workouts | KW45 2018 | Viertel Zwei

„The most wasted of all days is one without laughter.“ – E. E. Cummings

Montag

05/11/2018

wod
skillwork
3×8 straight leg deadlift
2‘ rest (30 hollow rocks during rest
)

metcon
3 rounds of:
-10 hip thrusts 50/60kg
-100 one leg single unders
-10 kb russian swings 24/36kg
rest as needed
don’t rush through the rounds – try to be explosive at the thrusts and kb swings

basic strength & technique
modul II – presses

endurance
15′ emom
-8 wallball shots + 6 burpees
3′ rest
then
15′ emom
-8 goblet squats + 7 burpees
3′ rest
then
15′ emom
-8 squats + 8 burpees

Dienstag

06/11/2018

wod
metcon
3′ each station:
-225/250m row – rest of the remaining time max reps toes to bar

-12/18cal bike – rest of the remaining time max reps burpees

-175/200m ski – rest of the remaining time max reps toes to bar

-120 double unders – rest of the remaining time max reps burpees

around 120“ rest between the stations

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
-10 jumping pull ups
-15 burpee box step overs
-20 sit ups
-25 walking lunges

Mittwoch

07/11/2018

wod
metcon
12′ emom:
odd – 10 chest 2 bar pull ups
even – 50 double unders

assistance
3 rounds of:
-10 superman circles
-5 cuban rotations (5“ down/2“ up)
90“ rest between rounds

basic strength & technique
modul IV – gymnastics

Donnerstag

08/11/2018

wod
strength
3×3 front pause squats
5“ rest in bottom pos.
2′ rest

metcon
for time:
-150 wall balls
time cap 10′

basic strength & technique
modul V – kettlebells

Freitag

09/11/2018

wod
metcon
for time:
3 rounds of
-15 medball cleans
-20 sit ups
3′ rest
-30 clean & jerks 40/60kg
time cap 20′

assistance
5 rounds of:
-30“ hollow hold
-30“ longsit stretch
20“ rest between the sets

basic strength & technique
modul I – squats

Samstag

10/11/2018

wod
metcon
for time:
-100 burpees
-100 db snatches
-100 ring rows
-100 kb swings
time cap 35′
main goal is to find a pace that you can hold the whole workout

Sonntag

11/11/2018

wir befinden uns auf trainer weihnachtsfeier :-)
–> keine gruppenstunden
try this one
teams of 2 – for time:
10k row