Workouts | KW17 2019 | Viertel Zwei

„The glow of one warm thought is to me worth more than money.“ – Thomas Jeferrson

Montag

22/04/2019

wod
metcon
!easter pump!
30′ for constant work:
-8-12 chin ups + 10/10 biceps curls
-8-12 floor presses + 20 triceps ext.
-10-15“ l-sit + 15 ghd sit ups
-15 kb russian swings + 30“ arch hold

Dienstag

23/04/2019

wod
metcon
for time:
-2 rounds big block run
-20 thrusters 35/50kg
‚-20 bar facing burpees 35/50kg
-20 shoulder2ovhd 35/50kg
-20 toes to bar 35/50kg
-20 hang power cleans 35/50kg
-2 rounds big block run
time cap 25′

basic strength & technique
modul I – squats

endurance
40′ emom:
1st – 20 high knees + 10 squat jumps
2nd – 15 kb russian swings
3rd – 30 russian twists
4th – 12 burpees
5th – rest

Mittwoch

24/04/2019

wod
metcon
6′ amrap:
-12 db snatches
-6 strict pull ups
2′ rest
then 6′ amrap
-6 db one arm clusters
-12 burpees
2′ rest then
6′ amrap
-12 db one arm ovhd lunges
-6 renegade rows

basic strength & technique
modul II – presses

Donnerstag

25/04/2019

wod
metcon
25′ for movement quality:
-3 neg. handstand push ups (10“ down / 15“ rest betw. reps)
-15 v-ups + 45“ hollow hold
-3/3 kb get ups
-40“ static T hold on the floor

basic strength & technique
modul III – basic lifts

Freitag

26/04/2019

wod
metcon
3 rounds for time:
-5 strict l pull ups
-15 push ups
-5 strict l pull ups
-15 push ups
-1 round big block run

finisher
for time:
-35/45 cal row/bike

basic strength & technique
modul IV – gymnastics

Samstag

27/04/2019

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

metcon
teams of 2 – 20′ amrap:
-20 synchro goblet squats
-20 synchro ground to overhead

Sonntag

28/04/2019

wod
strength
2 rounds for time:
-30 push presses 30/40kg
-60 kb swings 24/32 kg
-90 double unders
time cap 16′

assistance
3 rounds of:
-20 band pull aparts
-10 hollow to arch rolls
1 roll = hollow to arch hollow in one direction and back

basic strength & technique
modul IV – gymnastics

endurance
for reps:
20′ amrap
-10 ring rows
-10 kb shoulder to overhead
-10 kb front squats
-10 burpees
3′ rest
then
20′ amrap
-15 wallball shots
-7 burpee box steps