Workouts | KW19 2019 | Viertel Zwei

„Change your life today. Don’t gamble on the future, act now, without delay.“ – Simone de Beauvoir

 

Montag

06/05/2019

wod
metcon
8×20“/10“ each exercise:
-devil presses
-slam ball cleans
-burpees
-russian twists
-plate ovhd lunges 15/20kg
1′ rest between the exercises

assistance
4 rounds of:
-10 hollow rocks
-10 v-ups
-10 tuck ups
-10“ hollow hold
1′ rest between the rounds

basic strength & technique
modul II – presses

endurance
36′ e3mom:
1st
-15 burpees
-25 sit ups
2nd
-15 burpees 
-20 box steps
3rd
-15 burpees
-20 kb russian swings

Dienstag

07/05/2019

wod
strength
4 rounds of:
-10 back squats
-8 russian leg curls
90“ rest between the rounds

metcon
3 rounds of:
-45“ erg
-25 unbroken goblet squats
2′ rest between the rounds

basic strength & technique
modul III – basic lifts

endurance
teams of 2 – 35′ amrap:
-100 kb russian swings
-20 synchro sit ups
-30 burpees
 

Mittwoch

08/05/2019

wod
skillwork
bar muscle up

metcon
for time:
4 rounds of
-3 bar muscle ups
-14 double db/kb shoulder to overhead
then 4 rounds of
-3 bar muscle ups
-7 double db/kb shoulder to overhead

basic strength & technique
modul IV – gymnastics

Donnerstag

09/05/2019

wod
strength
4 rounds of:
-10 strict ring dips
-10 strict pull ups
90“ rest between the rounds

metcon
10′ amrap:
-8 pull ups
-8 db snatches
-8 sit ups

basic strength & technique
modul V – kettlebells

Freitag

10/05/2019

wod
skillwork
tng clean & jerk

metcon
21-15-9 for time:
-clean & jerks 45/60
-burpee box step overs
time cap 15′

basic strength & technique
modul I – squats

Samstag

11/05/2019

wod
metcon
teams of 3 – 3 rounds for time:
-400m run (same time)
-50 synchro air squats
-25 synchro burpees
time cap 20′

assistance
3x 60“ farmers hold
90“ rest

Sonntag

12/05/2019

wod
metcon
4 rounds for time:
-21 floor presses 40/60kg
-15 pull ups
-1 round big block run

endurance
36′ e3mom:
1st
-15 burpees
-25 sit ups
2nd
-15 burpees 
-20 box steps
3rd
-15 burpees
-20 kb russian swings