Workouts | KW07 2019 | Viertel Zwei

„Dreams are necessary to life. Anais Nin

Montag

11/02/2019

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

metcon
12′ emom:
-12 thrusters 35/50kg
-8 bar facing burpees
if you can’t finish a round rest the following minute

basic strength & technique
modul V
 – kettlebells

endurance
for time:
buy in – 50 burpees
then
5 rounds of
10 pull ups
20 push ups
30 squats
then
buy out – 50 burpees
time cap – 45′

Dienstag

12/02/2019

wod
strength
3 rounds of:
amrap unbroken pull ups
3′ rest
start with kipping pull ups then strict – if you do less then 20 reps finish with ring rows

metcon
3′ amrap each exercise:
-shoulder to overhead 45/60kg
-floor presses 45/60kg
2′ rest between the exercises

assistance
3 rounds of:
-8-12 ring rows (2/0/2/0)

basic strength & technique
modul I – squats

endurance
40′ amrap:
-100 double unders
-75 kb swings
-50 goblet squats
-25 jack knifes

Mittwoch

13/02/2019

wod
metcon
9′ emom:
1st – 7 devils presses
2nd – amrap double unders
3rd – rest
5′ rest then
9’emom
1st – 60 double unders
2nd – amrap devils presses
3rd – rest

basic strength & technique
modul II – presses

Donnerstag

14/02/2019

wod
metcon
25′ for consistent work:
-12 floor presses
-5 harop curls
-12 strict pull ups
-12 straight leg deadlifts

basic strength & technique
modul IV – gymnastics

Freitag

15/02/2019

wod
metcon
2x 2′ amrap each exercise:
-db snatches alt.
-toes to bar
-one arm ovhd squats
-ring dips
-burpee box steps

30“ rest between the rounds // 1′ rest between the exercises

basic strength & technique
modul II – presses

Samstag

16/02/2019

wod
metcon
teams of 3 – for time:
2 rounds of
-30 deadlifts
-30 push jerks
-30 hang power cleans
directly into
-150 cal erg
time cap 30′

Sonntag

17/02/2019

wod
metcon
21-15-9 for time:
-squat cleans 45/60kg
-ring dips
time cap 12′

assistance
3 rounds of:
-12 arch pulls
-40“ planch lean
1′ rest between rounds

endurance
for time:
buy in – 50 burpees
then
5 rounds of
10 pull ups
20 push ups
30 squats
then
buy out – 50 burpees
time cap – 45′