Workouts | KW21 2019 | Viertel Zwei

„Have patience. All things are difficult before they become easy.“ – Saadi

 

Montag

20/05/2019

wod
strength
4 supersets:
-8/8 front rack lunges
-10/10 weighted step ups
90“ rest between the rounds

metcon
7 rounds for time:
-10 one arm kb overhead squats
-10 toes to bar

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
3 rounds of
-20 ring rows
-15 burpees
then 3 rounds of
-20 kb russian swings
-15 burpees
then 3 rounds of
-20 goblet squats
-10 burpees

Dienstag

21/05/2019

wod
metcon
for time:
21-15-9
-power cleans 60/40kg
-burpees over the bar
into 21-15-9
-shoulder to overhead 40/30kg
-burpee box step overs
time cap 20′

basic strength & technique
modul V – kettlebells

endurance
35′ emom:
1st – 20 kb russian swings
2nd – 18 wallball shots
3rd – 30 russian twists
4th – 12 burpees
5th – 20 hollow rocks

Mittwoch

22/05/2019

wod
metcon
3 rounds of:
-25 goblet squats
-15 pull ups
-1 round run big block
time cap 15′

assistance
3 rounds of:
-10/10 split squats
-10 strict pull ups
60“ rest between the rounds

basic strength & technique
modul I – squats

Donnerstag

23/05/2019

wod
strength
4 supersets:
-10 floor presses
-10 pendlay rows
90“ rest between the rounds

metcon
10′ amrap:
-5 plate plyo push ups
-8 ring rows
-11 v-ups

basic strength & technique
modul II -presses

Freitag

24/05/2019

wod
metcon
4 rounds for time:
-10 db/kb one arm squat snatches
-8 db/kb one arm rows
-6 db/kb one arm push presses
-4 db/kb one arm get ups

basic strength & technique
modul III -basic lifts

Samstag

25/05/2019

wod
metcon
teams of 2:
6′ amrap
-7 ring rows
-7 push ups
-10 cal bike
2′ rest then
6′ amrap
-7 front squats
-7 kb swings russian swings
-10 cal row
2′ rest then
6′ amrap
-7 sit ups
-7 burpees
-10 cal ski
2′ rest then
6′ amrap
-10 weighted lunges
-10 air squats

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

Sonntag

26/05/2019

wod
metcon
20′ emom:
odd – 14 kb snatches
even – 40 double unders

endurance
40′ amrap:
3 rounds of
-20 ring rows
-15 burpees
then 3 rounds of
-20 kb russian swings
-15 burpees
then 3 rounds of
-20 goblet squats
-10 burpees