Workouts | KW16 2019 | Viertel Zwei

„The most effective way to do it, is to do it.“ – Amelia Earhart

Montag

15/04/2019

wod
strength
10-8-6-4-2 strict presses
2′ rest between the sets
increasing weight

metcon
4′ amrap:
-6 devil presses
-10 ring rows
1′ rest then
4′ amrap
-6 renegade rows
-10 sit ups
1′ rest then
4′ amrap
-6 burpee pull ups
-10 leg raises

basic strength & technique
modul IV – gymnastics

endurance
6×4’ on/2’ off:
-20 kb russian swings 12/16kg
-20 lunges 10/15kg
-60 mountain climbers
you have to finish 20 burpees during the „off“ period
for every burpee missing you
have to do 3 burpees at the end of the wod

Dienstag

16/04/2019

wod
metcon
teams of 2 – 15′ amrap:
-15 power snatches
-15 toes to bar
-15 cals erg
take a weight were you could manage 10 unbroken reps

finisher
teams of 2 – for time:
-150 cals erg

basic strength & technique
modul V – kettlebells

endurance
for reps:
12′ amrap
-10 squats
-20 kb russians wings
-8 burpees
-3′ rest
12′ amrap
-10 ground to overhead 10/15kg
-20 russian twists
-8 burpees
-3′ rest
12′ amrap
-10 jumping lunges
-20 sit ups
-8 burpees

Mittwoch

17/04/2019

wod
strength
3×5 front squats (5/2/X/1)
3′ rest between the sets

metcon
3 rounds for time:
-10 pull ups
-20 kb swings
-30 double unders
time cap 10′

assistance
3 rounds of:
-25 goblet squats 12/16kg (2/0/2/0)
2′ rest

basic strength & technique
modul I – squats

Donnerstag

18/04/2019

wod
metcon
25′ for movement quality:
-8 seated leg extenions
-10 ten months position presses
-20 ghd sit ups
-2/2 kb get up

basic strength & technique
modul II – presses

Freitag

19/04/2019

wod
metcon
5 rounds for time:
-9 deadlifts 60/43kg
-6 squat cleans 60/43kg
-3 thrusters 60/43kg
time cap 12′

assistance
3 rounds of:
-10 cuban rotations
90“ rest

basic strength & technique
modul III – basic lifts

Samstag

20/04/2019
wod
metcon
in teams of 2 – 2 rounds for time:
-20 handstand push ups
-20 synchro burpees
-20 double kb cleans
-40 cal row
one is working, one is holding kbs in front rack

Sonntag

21/04/2019

wod
metcon
20′ amrap:
-5 pull ups
-10 push ups
-15 air squats

endurance
6×4’ on/2’ off:
-20 kb russian swings 12/16kg
-20 lunges 10/15kg
-60 mountain climbers
you have to finish 20 burpees during the „off“ period
for every burpee missing you
have to do 3 burpees at the end of the wod