Workouts | KW22 2019 | Viertel Zwei

„Solange ich gesund und fit bin, mache ich weiter. Stillstand ist das Langweiligste, was es gibt.“ – Niki Lauda

 

Montag

27/05/2019

wod
metcon
4 rounds for time:
-10 toes to bar
-15 slam ball cleans
-20 kb swings 24/32kg
time cap 20′

assistance
3 rounds of:
-5 kb deadlifts (5/1/1/1)
-10“ l-sit
60“ rest between the rounds

basic strength & technique
modul V – kettlebells

endurance
for 40′ – 40“ on /20“ off:
1st – burpees 
2nd – goblet squats
3rd – double dumbbell push press
4th – hollow rocks
5th – weighted box step overs

Dienstag

28/05/2019

wod
strength
4 supersets:
-10 false grip ring rows
-10 ten months presses
90“ rest between the sets

metcon
12′ amrap:
-10 one arm ring rows
-2 db/kb get ups
-10 db/kb weighted sit ups

basic strength & technique
modul I – squats

endurance
for reps:
8‘ amrap
3-6-9…
-kb shoulder to overhead
-20 wallball shots
2‘ rest
then
8‘ amrap
3-6-9…
-kb front squats
-20 box jumps
2‘ rest
then
8‘ amrap
3-6-9…
-kb thrusters
-20 hollow rocks

Mittwoch

29/05/2019

wod
metcon
3 rounds of:
-4x 10m res. band sprints
-5 plyo push ups
-15/20cal erg
take enough rest between the exercises –
it’s more about dynamic and explosive work

assistance
3 rounds of:
-20 hollow rocks
-20“ hollow hold
60“ rest between the rounds

endurance
for 40′ – 40“ on /20“ off:
1st – burpees 
2nd – goblet squats
3rd – double dumbbell push press
4th – hollow rocks
5th – weighted box step overs

Donnerstag

30/05/2019

wod
strength
4 supersets:
-10 front squats
-10/10 res. band leg curls
90“ rest between the sets

metcon
5 rounds for time:
-10 thrusters empty bar
-1 round run small block
time cap 15′

basic strength & technique
modul III – basic lifts

Freitag

31/05/2019

wod
metcon
2 rounds:
-35m lunges steps / afrap
-35m handstand walk / afsap
-50 strict pull ups / afsap
-50 push ups /afsap

afsap = as few sets as possible
afrap = as few reps as possible

basic strength & technique
modul IV – gymnastics

Samstag

01/06/2019

outdoor workout

Sonntag

02/06/2019

wod
metcon
for time:
-100 double unders
-40 air squats
-30 kb shoulder to overhead 16/24kg
-25 goblet squats 16/24kg
-16m handstand walk
time cap 12′

endurance
for 40′ – 40“ on /20“ off:
1st – burpees 
2nd – goblet squats
3rd – double dumbbell push press
4th – hollow rocks
5th – weighted box step overs