Workouts | KW02 2019 | Viertel Zwei

„Ich bin keine Legende. Ich bin nur jemand, der das Glück hat, in etwas gut zu sein, dass ihm Spaß macht.“Michael Schumacher

Montag

07/01/2019

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

metcon
for time:
-20 push ups
-8/8 half kneeling presses
-20 burpees
-8/8 kneeling presses
-20 half burpees
-8/8 kneeling presses
hurry up at the bw mov. – perform stable and strong at the presses

basic strength & technique
modul V – kettlebells

endurance
for time:
-150 wallball shots
2′ rest
then
15 rounds of
-5 pull ups
-10 push ups
-15 squats
time cap 40′

Dienstag

08/01/2019

wod
metcon
5 rounds of:
-30“ ring support hold
-20 compression pikes + 10“ hold
-5-8 chin ups (3/0/X/1)
time cap 25′
controlled and steady pace

assistance
teams of 2 – for time:
-20 wall walks

basic strength & technique
modul I – squats

endurance
for time:
3 rounds of
-10 kb snatches
-30 box steps
-20 kb snatches
-20 box steps
-30 kb snachtes
-10 box steps
then
3 rounds of
-10 kb snatches
-30 goblet squats
-20 kb snatches
-20 goblet squats
-30 kb snatches
-10 goblet squats
then
3 rounds of
-10 kb swings
-30 kb one arm overhead lunges
-20 kb swings
-20 kb one arm overhead lunges
-30 kb swings
-10 kb one arm overhead lunges

Mittwoch

09/01/2019

wod
skillwork
kipping pull ups

metcon
5′ amrap:
-10 kb russian swings
-10 v-ups
2′ rest then
6′ amrap
-10 kb american swings
-10 tucked v-ups
before every amrap 30 pull ups buy in

basic strength & technique
modul II – presses

Donnerstag

10/01/2019

wod
skillwork
hang power snatch

metcon
10′ amrap:
-2 hang power snatches + 2 ovhd squats
-20“ hollow hold
-20 lateral bb jumps
choose a weight that you could move 3 times unbroken at this complex

basic strength & technique
modul III – basic lifts

Freitag

11/01/2019

wod
metcon
for time:
-50 strict pull ups
-100 push ups
-150 air squats

assistance
3x 15 arnold presses

basic strength & technique
modul IV – gymnastics

Samstag

12/01/2019

wod
strength
3×8 deadlifts
2‘ rest (30 hollow rocks during rest)

metcon
for time:
-500m row
-10 wall walks
-50 deadlifts 40/60kg
-10 strict toes to bar
-100 lateral bb jumps
-25 handstand push ups
-100 jumping jacks
-50 toes to bar
time cap 25′

Sonntag

13/01/2019

wod
metcon
teams of 3 – 25′ amrap:
-1000m row/ski
-10 synchro burpees
-100 ring rows
-10 synchros burpees
-100 kneeling presses
-10 synchro burpees

endurance
for time:
150 wallball shots
2′ rest
then
15 rounds of
-5 pull ups
-10 push ups
-15 squats
time cap – 40′