Workouts | KW23 2019 | Viertel Zwei

„You must be the change you wish to see in the world.“ – Mahatma Gandhi

 

Montag

03/06/2019

wod
strength
4×4 tempo deadlifts
3“ down, 3“ up

metcon
12′ emom:
1st – 6 shoulder to overhead 25/35kg
2nd – 8 deadlifts 25/35kg
3rd – 10 box jumps

basic strength & technique
modul I – squats

endurance
40′ emom:
1st – 20 squats
2nd – 20 kb swings
3rd –  20 sit ups
4th – 10 burpees
5th – 20 push ups
6th – 50 double unders
7th – 15 box jumps
8th – 15 ring rows

Dienstag

04/06/2019

wod
metcon
20′ amrap:
-5 pull ups
-10 push ups
-15 air squats

basic strength & technique
modul II – presses

endurance
10 rounds for time:
-10 tuck jumps
-10 sit ups
-10 burpees
-10 wallball shots
-10 toes to bar

Mittwoch

05/06/2019

wod
strength
5/5 – 4/4 – 3/3 – 2/2 – 1/1
-kb/db get ups
try to increase weigth every round

metcon
3 rounds for time:
-10 power cleans 40/60kg
-20 sit ups
-1 round big block run
time cap 12′

basic strength & technique
modul III – basic lifts

Donnerstag

06/06/2019

wod
skillwork
bar muscle ups

metcon
12′ emom:
1st – 3 bar muscle ups
2nd – 10/12 cal erg

basic strength & technique
modul IV – gymnastics

Freitag

07/06/2019

wod
metcon
2′ amrap each exercise:
-burpees
-inverted burpees
-double unders
-row
-air squats
-box step ups
15“ transition time between the exercises

assistance
durante core
3 rounds of:
-10 hollow rocks
-5 hollow to arch rolls
-10 arch rocks
90“ rest between the rounds

Samstag

08/06/2019

outdoor workout

Sonntag

09/06/2019

wod
metcon
teams of 2 – 3 rounds for time:
-30 synchro burpees
-24/30 cal erg
-60 jumping pull ups

endurance
40′ emom:
1st – 20 squats
2nd – 20 kb swings
3rd –  20 sit ups
4th – 10 burpees
5th – 20 push ups
6th – 50 double unders
7th – 15 box jumps
8th – 15 ring rows