Workouts | KW01 2019 | Viertel Zwei

„So it begins“ – Théoden 

Montag

31/12/2018

wod
all wods at CrossZone 1190,
Heiligenstädter Str. 31

silvester pump
10′ emom:
-10 strict press (empty bb)
-amrap push ups
4′ rest
10′ emom:
-10 bent over rows
-amrap ring rows
4’rest
10′ emom:
even -12 biceps curls
odd: -12 banded triceps extensions

finisher
whatever the coach says

Dienstag

01/01/2019

wod
all wods at CrossZone 1190,
Heiligenstädter Str. 31

metcon
12′ amrap:
-11 devils press
-19 box steps
3′ rest
12′ amrap:
-11 burpees over the rower
-19 cal row

finisher
in teams of 2 for time:
-160 push ups
i go, you go

Mittwoch

02/01/2019

wod
all wods at CrossZone 1190,
Heiligenstädter Str. 31

metcon
teams of 2 – for time
-100 hang power cleans
-80 toes to bar
-60 thrusters
-40 burpee box steps
-40 frontsquats
-40 burpee box steps
-60 thrusters
-80 toes to bar
-100 hang power cleans
only one working

Donnerstag

03/01/2019

wod
metcon
20′ amrap:
-19 burpee pull ups
-19 deadlifts
-19 toes to bar

basic strength & technique
modul I – squats

Freitag

04/01/2019

wod
strength
35 back squats
choose a weight where you can perform 5-8 reps in the first set; rest as needed

metcon
death by:
goblet squats 24/32kg
start with 8 reps in the first minute

basic strength & technique
modul II – presses

Samstag

05/01/2019

wod
skillwork
hang power snatch

metcon
3 rounds 40“ on / 20“ of each exercise:
-hang power snatches
-erg for cals
-db/kb one arm push presses
-sled pull

finisher
for time:
-100 double unders
-30 db snatches
all out!

Sonntag

06/01/2019

wod
metcon
12′ amrap:
-1 strict pull up
-2 push ups
-3 air squats
-2 strict pull ups
-4 push ups
-6 air squats
-3 strict pull ups
-6 push ups
-9 air squats

assistance
3 rounds of:
-3 dips (3/3/X/1)
-10 biceps curls
30“ rest between the exercises

endurance
16′ emom:
even – 30 double unders
odd – 8 lateral burpees
3′ rest
16′ emom:
even – 15 wallball shots
odd – 8 lateral burpees