Workouts | KW20 2019 | Viertel Zwei

„Some people drink from the fountain of knowledge, others just gargle.“ – Robert Anthony

 

Montag

13/05/2019

wod
metcon
8×20“/10“ each exercise:
-db snatches
-v-ups
-goblet squats 16/24kg
-ring rows
-tuck jumps
1′ rest between the exercises

assistance
4 rounds of:
-10 arch rocks
-20 arch raises
-10“ arch hold
1′ rest between the rounds

basic strength & technique
modul III – basic lifts

endurance 
6 rounds for time:
-10 burpees
-20 kb thrusters
-30 kb swings
-40 sit ups
-50 double unders
2′ rest

Dienstag

14/05/2019

wod
strength
4 rounds of:
-10 chin ups
-10 floor presses
90“ rest between the rounds

metcon
2 rounds 1′ amrap each exercise:
-burpees
-ring rows
-double kb shoulder to overhead
30“ rest between the exercises

basic strength & technique
modul IV – gymnastics

endurance
death by pull ups – every 3 minutes:
-15 burpees
-20 wallball shots
do 15 burpees, 20 wallball shots and 1 pull up in the first 3′ time window,
in the next 3′ you start again with 15 burpees, 20 wallball shots but 2 pull ups,
add one pull up each round

Mittwoch

15/05/2019

wod
metcon
6 rounds – every 90“:
-7 shoulder to overhead 30/50kg
-9 deadlifts 30/50kg
-12 box steps

assistance
4 rounds of:
-30“ hollow rocks
-30“ hollow hold
1′ rest between the rounds

basic strength & technique
modul V – kettlebells

Donnerstag

16/05/2019

wod 
strength
4 rounds of:
-8 front squats
-8/8 suitcase deadlifts
90“ rest between the rounds

metcon
10′ amrap:
-10 thrusters 15/20kg
-5 pull ups
-5 burpees

basic strength & technique
modul I – squats

Freitag

17/05/2019

wod
skillwork
t’n’g power clean

metcon
20′ amrap:
-50 double unders
-20 toes to bar
-10 power cleans

basic strength & technique
modul II – presses

Samstag

18/05/2019

wod
metcon
teams of 2 – for time:
-100 cals erg
-50 synchro burpees
-100 kb swings
-50 synchro ovhd lunges 15/20kg
-100 cals erg

Sonntag

19/05/2019

!game of zones!
Ab 10:00 @Crossfit Viertel Zwei