Workouts | KW25 2019 | Viertel Zwei

„If you fall behind, run faster. Never give up, never surrender, and rise up against the odds.“ – Jesse Jackson

 

Montag

17/06/2019

wod
strength
4 rounds of:
-5 strict presses
-2/2 get ups
90“ rest between the rounds

metcon
12′ amrap:
-5 pike push ups
-5 strict pull ups
-10 kb swings 24/32kg

basic strength & technique
modul III – basic lifts

endurance
teams of 2 – 40′ amrap:
-100 box jumps/steps
-100 jumping pull ups
-100 kettlebell swings
-100 walking lunges
-100 knees to elbow
-100 kb push press
-100 back extensions
-100 goblet squats
-100 burpees
-100 jumping jacks

Dienstag

18/06/2019

wod
metcon
teams of 2 – for time:
-100 cal erg
-50 slam ball cleans
-50 toes to bar
-50 power cleans
-100 cal erg
time cap 28′

basic strength & technique
modul IV – gymnastics

endurance
32′ e4mom:
-20 kb russian swings
-15 one arm kb thrusters
-15 ab mat sit ups
-10 box jumps
-5 burpees

Mittwoch

19/06/2019

wod
skillwork
4 rounds of:
-5 back squats
-5-8 russian leg curls
90“ rest between the rounds

metcon
for time:
-30 overhead squats 20/30kg
-50 pull ups
-30 overhad squats 20/30kg
time cap 9′

basic strength & technique
modul V – kettlebells

Donnerstag

20/06/2019

wod
metcon
15′ amrap:
-10 wall ball shots
-16 db snatches
-1 round small block run

endurance
teams of 2 – 40′ amrap:
-100 box jumps/steps
-100 jumping pull ups
-100 kettlebell swings
-100 walking lunges
-100 knees to elbow
-100 kb push press
-100 back extensions
-100 goblet squats
-100 burpees
-100 jumping jacks

Freitag

21/06/2019

wod
metcon
21-15-9 for time:
-deadlifts 70/100kg
-devil presses
-toes to bar
time cap 12′

assistance
4x 10“ l-sit
90“ rest between the rounds

basic strength & technique
modul I – squats

Samstag

22/06/2019

outdoor workout

Sonntag

23/06/2019

wod
metcon
4 rounds for movement quality:
-10/10 bulgarian split squats
-10/10 bottom up presses
-15 ring rows
-10 ring dips

endurance
32′ e4mom:
-20 kb russian swings
-15 one arm kb thrusters
-15 ab mat sit ups
-10 box jumps
-5 burpees