Workouts | KW03 2018 | Viertel Zwei

„I find that the harder I work, the more luck I seem to have.“ – Thomas Jefferson

Montag

15/01/2018

wod
skillwork
hang power clean

metcon
19′ emom:
1st – 5 hang power cleans
2nd – 10 ring rows
3rd – 20 burpees
4th – rest

basic strength & technique
modul II – presses

Dienstag

16/01/2018

wod
strength
3×12 back squats

metcon
5 rounds of:
-25 cal erg or 12 lengths run
-50 air squats
-25″ hollow hold

finisher
3x 30“ compression pike hold / 30“ rest

basic strength & technique
modul III – basic lifts

endurance
30′ constant work:
-20/25 cal erg
-15 lateral barbell burpees
-10 pull ups

Mittwoch

17/01/2018

wod
metcon
20′ work:
-20 russian barbell twists
-15 ghd hip extensions
-20 weighted lunges steps
-15 hollow rocks
focus on movement quality

finisher
4×10 serratus push ups
3“ hold in the top pos.

basic strength & technique
modul IV – gymnastics

Donnerstag

18/01/2018

wod
strength
3×12 push press

metcon
5 rounds of:
-10 push press
-15 toes 2 bar
-20 kb swings
2′ rest between the rounds – if technique is solid rush trough the rounds

basic strength & technique
modul V – kettlebells

Freitag

19/01/2018

wod
metcon
30′ free work mode:
station 1 – 18/25 cal erg (all out)
station 2 – 30/45″ handstand hold
station 3 – 2 lengths resistance band sprints
station 4 – 30/45″ chin over the bar hold
30′ timecap – try to go 3x each station at least

basic strength & technique
modul I – squats

Samstag

20/01/2018

wod
metcon
6′ amrap:
-6 thrusters
-6 barfacing burpees
3′ rest
7′ amrap
-7 front squtas
-7 toes 2 bar
3′ rest
8′ amrap
-8 slamball cleans
-8 shoulder to overhead

shoulder assistance
2 rounds of:
-20 band pull apparts
-10 serratus pull ups
-20 y’s

basic strength & technique
modul II – presses

Sonntag

21/01/2018

wod
skillwork
kb snatch

metcon
30′ emom:
odd – 15 hollow rocks
even – amrap kb snatch
don’t change hands throughout the minute

endurance
for reps:
-6′ erg
-2′ amrap db snatches
-6′ erg
-2′ amrap burpees
-6′ erg
-2′ amrap double unders
-6′ erg
-2′ amrap db snatches