Workouts | KW48 2018 | Viertel Zwei

„Where there is love there is life.“ – Mahatma Gandhi

Montag

26/11/2018

wod
metcon
16′ emom:
1st – 12 lunge steps 2×12/20kg
2nd – 1 length hs walk / 30“ hs hold
3rd – 60 double unders
4th – rest

assistance
3×8-12 powell raises

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
2′ rest

Dienstag

27/11/2018

wod
skillwork
hang power snatch

metcon
teams of 3 – 2 rounds for time:
-20/30 cals erg
-100 hang power snatches
-20/30 cals bike
-50 synchro burpees
-20/30 cals erg
-100 deadlifts
time cap 30′

basic strength & technique
modul I – squats

endurance
in teams of 2 – for time:
-100 kb russian swings/wall sit
-100 goblet squats/push up position
-100 push ups/hollow hold
-100 jack knifes/deadhang
-100 burpees
one is holding the position,
the other one is working,
no holding during burpees

Mittwoch

28/11/2018

wod
metcon
20′ emom:
1st – 6 ring dips (3/1/X/1)
2nd – 20 arck rocks
3rd – amrap toes to bar
4th – rest

assistance
3×10 evil wheels

basic strength & technique
modul II – presses

Donnerstag

29/11/2018

wod
skillwork
10′ emom:
-back squats
choose a weight that you can move at least 6 times

metcon
teams of 2 – 7′ amrap:
-kb russian swings
emom 4 synchro burpees

basic strength & technique
modul III – basic

Freitag

30/11/2018

wod
metcon
7 rounds for time:
-10 burpees
-20 sit ups
time cap 15′

basic strength & technique
modul IV – gymnastics

Samstag

01/12/2018

wod
metcon
for time:
-50 back squats 35/50kg
-40 pull ups
-30 shoulder to overhead 35/50kg
-50 front squats 30/40kg
-40 pull ups
-30 shoulder to overhead 30/40kg
-50 overhead squats 25/30kg
-40 pull ups
-30 shoulder to overhead 25/30kg
time cap 30′

Sonntag

02/12/2018

wod
strength
10′ emom:
-x strict pull ups
x is an amount of reps
you can perform throughout the 10′

metcon
teams of 2 – 3 rounds for time:
-20 synchro burpee box steps
-40 double db/kb cleans (only one working)

endurance
40′ amrap:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
2′ rest