Workouts | KW05 2019 | Viertel Zwei

„Failure is success if we learn from it.“Malcom Forbes

Montag

28/01/2019

wod
metcon
3 rounds for time:
-50 air squats
-20 toes to bar
-10 handstand push ups

basic strength & technique
modul III
 – basic lifts

endurance
for reps:
10′ amrap
-8 wallball shots
-8 burpees
-8 weighted sit ups
2′ rest
then
10′ amrap
-8 box steps
-8 burpees
-8 leg raises
2′ rest
then
10′ amrap
-8 kb swings
-8 burpees
-8 jack knifes

Dienstag

29/01/2019

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

metcon
for time:
-45 toes to bar
-45 dumbbell snatches
-45 abmat sit ups
-45 dumbbell snatches

basic strength & technique
modul IV – gymnastics

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

Mittwoch

30/01/2019

wod
metcon
5 rounds for time:
-20 unbroken wallball shots
-10 strict pull ups

finisher
3 rounds of:
-30“ wall sit
-20 jumping lunges
-30“ wall sit
-1′ rest

basic strength & technique
modul V – kettlebells

Donnerstag

31/01/2019

wod
strength
3 rounds of:
-30“ arched hang
-30“ ring to chest row – static pos.
30“ rest between the exercises

metcon
teams of 2 – 14′ amrap:
-10 ring rows
-10 burpees
-10 thrusters 15/20kg

basic strength & technique
modul I – squats

Freitag

01/02/2019

wod
metcon
20′ emom:
1st – 1 complex
2nd – 10-15 pull ups
3rd – amrap double unders
4th – rest
complex = 1 hsc. / 1 hpc / 1 stovhd / 2 fs choose a weight where you could perform 2 complex unbroken

basic strength & technique
modul II – presses

Samstag

02/02/2019

wod
metcon
4 rounds of:
-1′ max reps wall ball shots
-1′ max reps sumo deadlift high pulls 25/35kg
-1′ max reps box steps
-1′ max reps push presses 25/35kg
-1′ max cals row
1′ rest between the rounds

Sonntag

03/02/2019

wod
metcon
14′ amrap:
-20 hollow rocks
-30 kb swings 16/24kg
-40 russian twists 5/10kg

endurance
for reps:
10′ amrap
-8 wallball shots
-8 burpees
-8 weighted sit ups
2′ rest
then
10′ amrap
-8 box steps
-8 burpees
-8 leg raises
2′ rest
then
10′ amrap
-8 kb swings
-8 burpees
-8 jack knifes