Workouts | KW14 2019 | Viertel Zwei

„Ist das Asthma oder Leidenschaft?“ – Terence Hill

Montag

01/04/2019

wod
strength
12′ emom:
-2 kb get ups
change side every minute

metcon
teams of 2 – 2 rounds each station for 80“ amrap:
-kb facing burpees
-goblet squats
-mountain climbers
-kb swings
one is working – always change after 40“

basic strength & technique
modul II – presses

endurance
20′ emom
1st – jumping pull ups 
2nd – goblet squats
3rd – kb snatches
into
20′ emom
1st – burpees 
2nd – lunges 
3rd – kb clean & jerk

Dienstag

02/04/2019

wod
metcon
33-27-21-15-9 for time:
-thrusters30/40kg
-c2b pull ups
time cap 20′

basic strength & technique
modul III – basic lifts

endurance
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
3′ rest

Mittwoch

03/04/2019

wod
metcon
5 rounds of:
-10 power snatches
-1 small round run around the block
-12 bar facing brupees
2′ rest between the rounds
try to find a consistent pace for the rounds – but go hard!

assistance
2x 90“ unbroken hollow hold
60“ rest

basic strength & technique
modul IV – gymnastics

Donnerstag

04/04/2019

wod
metcon
for time:
3 rounds of
-5 toes to bar
-5 shoulder to overhead 50/70kg
2′ rest then
3 rounds of
-10 toes to bar
-10 shoulder to overhead 35/50kg
2′ rest then
3 rounds of
-15 toes to bar
-15 shoulder to overhead 20/30kg
time cap 25′

basic strength & technique
modul V – kettlebells

Freitag

05/04/2019

wod
metcon
for movement quality – 5 rounds of:
-5/5 kb windmills
-10 broad grip chin ups
-3 neg. wf handstand push ups (10“ downw. / 15“ rest between reps)
-60“ middle split hold

basic strength & technique
modul I – squats

Samstag

06/04/2019

wod
metcon
5 rounds for time:
-4 lengths walking lunges
-15 pull ups
-30 push ups 50/35kg

Sonntag

07/04/2019

wod
skillwork
snatch balance

strength
5×2 snatch balance

metcon
12′ amrap:
-10 overhead squats 15/20kg
-12 sit ups
-14 arch rocks

endurance
20′ emom
1st – jumping pull ups 
2nd – goblet squats
3rd – kb snatches
into
20′ emom
1st – burpees 
2nd – lunges 
3rd – kb clean & jerk