Workouts | KW46 2018 | Viertel Zwei

„A leader is one who knows the way, goes the way, and shows the way.“ – John C. Maxwell

Montag

12/11/2018

wod
metcon
for time:
3 rounds
-15 back squats
-15 handstand push ups
time cap 10′
into 3 rounds of
-10 back squats
-20 toes to bar
time cap 7′

choose a back squat weight where you are able to do the first round unbroken

basic strength & technique
modul III – basic lifts

endurance
42′ emom:
1st – 12 burpees
2nd – 15 goblet squats
3rd – 20 jumping pull ups
4th – 20 hollow rocks
5th – 15 push ups
6th – rest

Dienstag

13/11/2018

wod
skillwork
ring muscle ups

metcon
20′ amrap:
-2 ring muscle ups
-4 alt. one leg burpees
-8 kb swings 24/32kg

basic strength & technique
modul IV – gymnastics

endurance
20′ amrap:
-10 burpees
-50 russian twists
-50 wallball shots
-50 kb russian swings
2′ rest
20′ amrap
-10 burpees
-30 sit ups
-30 lunges
-30 kb russian swings

Mittwoch

14/11/2018

wod
skillwork
devil press

metcon
4 rounds of 4′ amrap:
-80 double unders
-20 deadlifts
-rest of the time amrap devil presses
1′ rest between the rounds

assistance
3 rounds of:
-30 russian twists
-30“ hollow hold
1′ rest between the rounds

basic strength & technique
modul V – kettlebells

Donnerstag

15/11/2018

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

metcon
in teams of 3 – for time:
-100 thrusters 25/35kg
-100 pull ups
-100 burpees
time cap 15′

basic strength & technique
modul V – kettlebells

Freitag

16/11/2018

wod
metcon
16′ amrap:
-2 db/kb devil presses
-2 db/kb alt. box step overs
-4 db/kb devil presses
-4 db/kb alt. box step overs

assistance
3×12 each leg resistance band curls

basic strength & technique
modul I – squats

Samstag

17/11/2018

wod
metcon
40′ e2mom:
-1 length handstand walk or 30“ hold
-5 deadlifts + 5 hang power cleans
-10 ring dips
-10 ring pull ups
-15 bar facing burpees
-20 cal erg
-70 double unders

change exercise after every round / feel free to set your focus on one of the exercises

assistance
3×8-12 powell raises

Sonntag

18/11/2018

wod
metcon
3 rounds of:
-max reps pull ups
-max strict presses 35/55kg
-max cal row in 30“
-max l-sit hold (parallettes)

work in a e3mom mode

endurance
42′ emom:
1st – 12 burpees
2nd – 15 goblet squats
3rd – 20 jumping pull ups
4th – 20 hollow rocks
5th – 15 push ups
6th – rest