Workouts | KW01 2018 | Viertel Zwei

„Man muss das Unmögliche versuchen, um das Mögliche zu erreichen.“

Montag

01/01/2018

all wods in 1190
for time:
15-12-9-6-3
-kb thrusters
-burpees
3′ rest
5′ amrap
-20 double unders
-20 kb swings
3’rest
5 rounds for time
-10 toes to bar
-10 kb clean & jerks
3’rest
21-15-9 -kb snatches
-handrelease push ups
use a 16/24kg kettlebell
timecap: 30′

Dienstag

02/01/2018

all wods in 1190
skillwork
rope climb

metcon
3′ amrap
-1 rope climb or 6 chin ups
-20 wallballs
-30 double unders
1′ rest
6′ amrap
-1 rope climb or 6 chin ups
-20 wallballs
-30 double unders
1′ rest
9′ amrap
-1 rope climb or 6 chin ups
-20 wallballs
-30 double unders

Mittwoch

03/01/2018

wod
strength
3x 12 push press

metcon
21′ emom:
1st- 8 push press / 5 lateral burpees
2nd- 25 air squats
3rd- 30″ deadhang

basic strength & technique
modul I- squats

Donnerstag

04/01/2018

wod
metcon
for time:
-50 kb swings
-30 push ups
-40 kb swings
-25 push ups
-30 kb swings
-20 push ups
-20 kb swings
-15 push ups
-10 kb swings
-10 push ups
timecap – 35′
try to increase the weight after every kb set

assistance
3 rounds of:
-4 lengths farmers carry
-15 serratus push ups

basic strength & technique
modul II – presses

Freitag

05/01/2018

wod
strength
4x 8 deadlifts

metcon
4 rounds for time:
-10 deadlifts
-15 toes 2 bar
-20 burpees
timecap – 18′

basic strength & technique
modul III – basic lifts

Samstag

06/01/2018

wod
skillwork
kb snatch

metcon
in teams of 2 – 4 rounds for time:
-20 sync. burpees
-10 sync. goblet squats
-10 sync. kb snatches
-20 alternating pull ups

finisher
8x 20″/10″ each exercise:
-hollow rocks
-arch rocks

basic strength & technique
modul IV – gymnastcis

Sonntag

07/01/2018

wod
strength
3x 12 back squats

metcon
20′ for quality:
-20 one leg deadlifts
-2 wallwalks
-6 kb get ups

endurance
for reps:
-6′ ski/bike/row/run
-2′ amrap db snatches
-6′ ski/bike/row/run
-2′ amrap db overhead lunges
-6′ ski/bike/row/run
-2′ amrap wallballs
-6′ ski/bike/row/run
-2′ amrap db snatches