Workouts | KW26 2019 | Viertel Zwei

„The man who has no imagination has no wings.“ – Muhammad Ali

 

Montag

24/06/2019

wod
strength
4 rounds of:
-5 strict presses
-10 bent over rows
90“ rest between the rounds

metcon
teams of 2 – 14 rounds for time:
-8/10 cal erg
-10 push ups
change after each round

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap – 45“ on/15“ off
1st – kb swings
2nd – box jumps
3rd – kb one arm push press
4th – goblet squats
5th – burpees

Dienstag

25/06/2019

wod
metcon
5′ amrap:
-30 double unders
-10 burpees
2′ rest then
5′ amrap
-8/10 cal row
-6 over the rower burpees
2′ rest then
5′ amrap
-10 deadlifts 30/40kg
-6 bar facing burpees
2′ rest then
5′ amrap
-10 kb russian swings
-10 sit ups

basic strength & technique
modul V – kettlebells

endurance
for reps:
20′ amrap
-5 burpees
-10 kb russian swings
-15 squats
into
20′ amrap
-5 ring rows
-10 push ups
-15 kb thrusters

Mittwoch

26/06/2019

wod
skillwork 
kipping toes to bar

metcon
for time:
-100 toes to bar
everytime you jump off the bar
5 kb clean and jerk

assistance
8×20″/10″:
-russian twists 15/20kg

basic strength & technique
modul I – squats

Donnerstag

27/06/2019

wod
strength
4 rounds of:
-5 back squats
-20 walking lunges
90“ rest between the rounds

metcon
16′ emom:
1st – 10 overhead squats
2nd – 40 double unders

basic strength & technique
modul II – presses

Freitag

28/06/2019

wod
metcon
for time:
-21 floor presses 40/60kg
-21 c2b pull ups
-2 rounds big block run
-15 floor presses 40/60kg
-15 c2b pull ups
-2 rounds big block run
-9 floor presses 40/60kg
-9 c2b pull ups
-2 rounds big block run

basic strength & technique
modul III – basic lifts

Samstag

29/06/2019

OUTDOOR WORKOUT

Sonntag

30/06/2019

wod
metcon
25′ for movement quality:
-15 v-ups
-60“ middle split hold
-30“ hollow hold
-5-8 ring dips (3/2/X/1)