Workouts | KW18 2019 | Viertel Zwei

„Either I will find a way, or I will make one.“ – Philip Sidney

Montag

29/04/2019

wod
metcon
each exercise 5×30“/20“:
-db snatches
-hollow rocks
-air squats
-sit ups
1′ rest between the exercises

finisher
teams of 2 – 5′ amrap:
-erg cals

basic strength & technique
modul I – squats

endurance
30‘ emom: 
1st – 15 thrusters (empty bar)
2nd – 10 lateral burpees
3rd – 15 sit ups
4th – 10 kb swings
5th – 15 box step overs 

Dienstag

30/04/2019

wod
skillwork
bar muscle up

metcon
15′ emom:
1st – 3 bar muscle ups
2nd – 6 kb snatches 24/32kg
3rd – 12 burpees

basic strength & technique
modul II – presses

endurance
„extended cindy“
10 rounds for time:
-5 pull ups
-10 push ups
-15 air squats
-20 burpees 

Mittwoch

01/05/2019

wod
metcon
for time:
buy in – 50 burpees
3 rounds of
-5 front squats 40/60kg
-10 pull ups
-15 power cleans 40/60kg
buy out – 50 burpees
time cap 20′

use a weight were you can perform
12 front squats when you are rested

Donnerstag

02/05/2019

wod
metcon
25′ for movement quality:
-5/5 kb windmills
-60“ fast single unders
-8-12 strict toes to bar
-60“ middle split hold

basic strength & technique
modul IV – gymnastics

Freitag

03/05/2019

wod
strength
3×20 side lying external rotations
no rest
slow and controlled movement

metcon
4 rounds for time:
-15 hang power snatches
-1 round run big block
1′ rest between the rounds

basic strength & technique
modul V – kettlebells

Samstag

04/05/2019

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

05/05/2019

wod
skillwork
3 x max distance farmers carry
120“ rest between sets

metcon
10-1:
-strict pull ups
-push ups
1 small round run as active
rest between the rounds

endurance
30‘ emom: 
1st – thrusters (empty bar)
2nd – lateral burpees
3rd – sit ups
4th – kb swings
5th – box jumps