Workouts | KW04 2019 | Viertel Zwei

„The price of greatness is responsibility.“Winston Churchill

Montag

21/01/2019

wod
metcon
each part 5′ amrap:
part 1
-5 strict presses 35/50kg
-10 bent over rows
2′ rest then
part 2
-10 push presses
-8 slam ball cleans
2′ rest then
part 3
-15 floor presses
-10 lateral bar burpees

basic strength & technique
modul II
 – presses

endurance
35′ amrap:
-10 goblet squats
-20 goblet walking lunges
-30 kb swings
-40“ hollow hold
-50“ plank

Dienstag

22/01/2019

wod
strength
3 rounds of:
-30“ chin over the bar hold
-30“ planch lean
30“ rest between the exercises

metcon
10-1 for time:
-kettlebell swings 28/36kg
-v-ups
after every round 30“ hollow hold

basic strength & technique
modul III – basic lifts

endurance
40′ e2mom:
1st – 10 kb thruster + 20 kb cleans
2nd – 10 wallballs + 20 kb snatches

Mittwoch

23/01/2019

wod
strength
15′ to build a daily max front squat
if you are done before 15′ take 95% of your dm and do heavy singles

metcon
21-15-9 for time:
-thursters 30/40kg
-pull ups
time cap 10′

basic strength & technique
modul III – basic lifts

Donnerstag

24/01/2019

wod
metcon
4 rounds of 4′ amrap:
-80 double unders
-20 deadlifts
-rest of the time amrap devils presses
1′ rest between the rounds

assistance
2′ lumbar decompression

basic strength & technique
modul IV – gymnastics

Freitag

25/01/2019

wod
skillwork
power clean / push jerk

metcon
15′ emom:
1st – 5 ground to ovhd
2nd – 10-15 bar facing burpees
3rd – 10-15 toes to bar
choose a weight where you could perform around 10 gtovhd

basic strength & technique
modul V – kettlebells

Samstag

26/01/2019

wod
metcon
teams of 2 – for time:
-150 wall balls
-50 synchro burpee box step ups
-150 db snatches
-50 toes to bar
-100 cals erg
time cap 35′
assistance
3 rounds of:
-30“ front support hold
30“ rest

Sonntag

27/01/2019

wod
metcon
40′ – each station for practice and work:
0′-10′ – handstand practice
11′-20′ – l-sit practice
21′-30′ – double under practice
31′-40′ – erg for cals

endurance
35′ amrap:
-10 goblet squats
-20 goblet walking lunges
-30 kb swings
-40“ hollow hold
-50“ plank