Workouts | KW13 2019 | Viertel Zwei

„Success is the sum of small efforts – repeated day in and day out.“ – Robert Collier

Montag

25/03/2019

wod
strength
5 rounds e2mom:
-5 back squats

metcon
12′ amrap:
-10 goblet squats (2/0/2/0)
-10 kb russian swings
-10 ring rows
-10 v-ups

basic strength & technique
modul I – squats

endurance
36′ emom:
1st – burpees
2nd – db snatches
3rd – box steps
4th – double unders
5th – front rack lunges
6th – rest
every round amrap

Dienstag

26/03/2019

wod
strength
5 rounds of:
-floor presses
-strict pull ups
90“ rest between the exercises
choose a resistance where you can
do 7-10 reps in the first round

metcon
12-1 for time:
-pull ups
-push ups
time cap 10′

basic strength & technique
modul II – presses

endurance
for reps:
10′ amrap
-10 squats
-10 push ups
-10 sit ups
2′ rest
then
10′ amrap
-10 burpee tuck jumps
-15 kb russian swings
2′ rest
then
10′ amrap
-10 lunges
-10 ring rows
-30 russian twists

Mittwoch

27/03/2019

wod
skillwork
muscle clean / power clean

metcon
25′ emom:
1st – 3 mc / 3 s2ovhd / 3 pc
2nd – 10-13 bar facing burpees
3rd – 6-12 toes to bar
4th – 80 double unders
5th – rest

basic strength & technique
modul III – basic lifts

Donnerstag

28/03/2019

wod
skillwok
kb get up

metcon
for movement quality:
-15 one arm ring rows each side
-5 kb get ups each side
-60“ hollow hold
-5 jefferson curls
-10 one arm ring rows each side
-3 kb get ups each side
-60“ hollow hold
-5 jefferson curls
-5 one arm ring rows each side
-1 kb get ups each side
-60“ hollow hold
-5 jefferson curls

basic strength & technique
modul IV – gymnastics

Freitag

29/03/2019

wod
metcon
for time:
-500m row or 1 round run big block
-21 thrusters 40/60kg
-1000m row or 2 round run big block
-21 thrusters 40/60kg
-500m row or 1 round run big block
-21 thrusters 40/60kg

basic strength & technique
modul V – kettlebells

Samstag

30/03/2019

wod
strength
12′ emom:
-4 deadlifts
if you did this last week add around 2,5% weight

metcon
5 rounds for time:
-12 double db/kb deadlifts
-9 double db/kb cleans
-8 double db/kb shoulder to overhead

assistance
5 rounds of:
-10 v-ups
-10 tuck ups
-10 hollow rocks
30“ rest

Sonntag

31/03/2019

wod
metcon
fight gone bad style
3 rounds each exercise 1′ amrap:
-wallball shots
-jumping pull ups
-box steps
-sit ups
-row for cals
no rest

basic strength & technique
modul V – kettlebells

endurance
36′ emom:
1st – burpees
2nd – db snatches
3rd – box steps
4th – double unders
5th – front rack lunges
6th – rest
every round amrap