Workouts | KW49 2018 | Viertel Zwei

„Do what you can, with what you have, where you are.“ – Theodore Roosevelt

Montag

03/12/2018

wod
metcon
3 rounds – 45“on/15“ off:
-max cals row
-hollow hold
-max reps double unders
-max distance double kb ovhd walk
-rest

assistance
-50 v-ups
10 curls everytime you break the set

basic strength & technique
modul I – squats

endurance
36′ e3mom:
1st round
-35 jumping squats
-25 sit ups
2nd round
-30 jumping jakcs
-30 mountain climbers
-20 box steps
3rd round
-15 burpees
-20 kb russian swings

Dienstag

04/12/2018

wod
metcon
3 rounds of:
-10-15 ring rows (2/0/2/0)
-10-15 push ups (2/0/2/0)
-20 front rack lunges
1′ rest between exercises

basic strength & technique
modul II – presses

endurance
for reps:
20′ amrap
4-8-12-16-20-…
-kb push press
-oh lunges
10 burpees after each round
straight into
20′ amrap
4-8-12-16-20-…
-kb swing
-goblet squats
10 burpees after each round

Mittwoch

05/12/2018

wod
skillwork
touch n‘ go power snatch

metcon
8 rounds for time:
-5 power snatches
-10 lateral burpees
weight –> 1st set 10 reps unbroken

basic strength & technique
modul III – basic lifts

Donnerstag

06/12/2018

wod
strength
10′ emom:
-3 front squats
choose a weight that you can move at least 6 times

metcon
4 rounds of 2′ amrap:
-16 push ups
-rest of the time front squats 15/30kg (8/5/2/1)
2′ rest between the rounds

basic strength & technique
modul IV – gymnastics

Freitag

07/12/2018

wod
metcon
for time:
-50 devils presses
-50 toes to bar
-50 double db c&j
-50 wallball shots
time cap 18′

assistance
3 rounds of:
-60“ wall sit
-15“ l-hang
no rest

basic strength & technique
modul V – kettlebells

Samstag

08/12/2018

charity workout – christmas special
schwitzen für den guten zweck – anschließendes come together :-)

Sonntag

09/12/2018

wod
metcon
in teams of 3 – 30′ amrap
A: 1 round of
-6 handstand push ups
-12 double db box step ups
-6 ring dips
B: max cals erg
C: d ball hold
rotate when A finished the round

endurance
36′ e3mom:
1st round
-35 jumping squats
-25 sit ups
2nd round
-30 jumping jakcs
-30 mountain climbers
-20 box steps
3rd round
-15 burpees
-20 kb russian swings