Workouts | KW03 2019 | Viertel Zwei

„Our character is what we do when we think no one is looking.“H. Jackson Brown Jr.

Montag

14/01/2019

wod
metcon
21-15-9 for time:
-db snatches
-sit ups
-push ups
time cap 12′

assistance
3x 8-12 powell raises

basic strength & technique
modul I – squats

endurance
40′ amrap:
3 rounds of
-20 ring rows
-15 burpees
then
3 rounds of
-20 kb russian swings
-15 burpees
then
3 rounds of
-20 goblet squats
-10 burpees

Dienstag

15/01/2019

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

metcon
4 rounds for time:
-20 thrusters 35/50kg
rounds have to be unbroken – find the right balance between work/rest

basic strength & technique
modul II – presses

endurance
35′ emom:
1st – 20 kb swings
2nd – 20 wallball shots
3rd – 20 push ups
4th – 10 burpee box steps
5th – 40“ plank

Mittwoch

16/01/2019

wod
metcon
8′ amrap:
-7 toes to bar
-12 burpees
3′ rest
8′ amrap:
-7 pull ups
-20 hollow rocks

basic strength & technique
modul III – basic lifts

Donnerstag

17/01/2019

wod
metcon
5 rounds for time:
-30 kb american swings
rounds have to be unbroken

assistance
5′ black roll lower back

basic strength & technique
modul IV – gymnastics

Freitag

18/01/2019

wod
metcon
15′ emom:
1st – 6 squat cleans
2nd – 6 shoulder to overhead
3rd – 40“ hollow hold
choose a weight were you could perform 10 s2ovhd

basic strength & technique
modul V – kettlebells

Samstag

19/01/2019

wod
strength
3 rounds of:
-10 ring rows (2/0/2/0)
-10 ring dips (2/0/2/0)
60“ rest between the exercises
metcon
teams of 2 – 2 rounds for time:
-60 cal erg
-40 pull ups
-20 handstand push ups

Sonntag

20/01/2019

wod
metcon
2 rounds for time:
-75 wallball shots
-30 pull ups

assistance
3×2 negativ russian leg curls
7“-10“ downphase