Workouts | KW27 2019 | Viertel Zwei

„Was vergangen ist, ist vergangen, und du weißt nicht, was die Zukunft dir bringen mag. Aber das Hier und Jetzt, das gehört dir.“ – Antoine de Saint- Exupèry

Montag

01/07/2019

wod
strength
8′ emom
-3 backsquats

metcon
12 min amrap
3-6-9-12. . . .
-box jump overs/ step overs
-dumbbell snatches

basic strength & technique
modul IV – gymnastics

endurance
fight gone bad style
7 rounds of 1′ amrap/exercise
-double unders
-jumping jacks
-burpee box jumps
-mountain climbers
-kb american swings

Dienstag

02/07/2019

wod
strength
8′ emom
-5 strict pull ups

metcon
30-20-10 for time:
-toes to bar
-wallball shots
-50 double unders between every set

assistance
3 rounds of
-10/10 one arm row + 40“ ring row hold top postition
-40“ front leaning rest

basic strength & technique
modul I – squats

endurance
10′ amrap
-10 ring rows
-10 thrusters
2′ rest
10′ amrap
-20 airsquats
-10 shoulder to overhead
2′ rest
10′ amrap
-30 double unders
-10 front squats

Mittwoch

03/07/2019

wod
skillwork
power snatches

10′ emom
-3 power snatches

metcon
buy in- 1 small round buy in
4 rounds for time
-15 overhead squats
-12 bar facing burpees

basic strength & technique
modul II – presses

Donnerstag

04/07/2019

wod
skillwork
-bar muscle up

8′ amrap
-1 glide kip
-1 muscle up
or
-1 glide kip
-2 jumping or banded muscle ups
-3 dips

metcon
12′ amrap
-5 bar muscle ups
-10 handstand push ups

finisher
for time:
-30 cal assault bike/row
-30 walking/jumping lunges
all out!

basic strength & technique
modul III – basic lifts

Freitag

05/07/2019

wod
fight gone bad style
5 rounds of 1′ amrap/exercise
-strict pull ups
-one arm kb overhead squats
-burpee box jumps
-weighted box step overs
-heavy kb russian swings

basic strength & technique
modul IV – gymnastics

Samstag

06/07/2019

OUTDOOR WORKOUT

Sonntag

07/07/2019

wod
strength
4 rounds of –
30 heavy russian twists
-20 v-ups
-30 hollow rocks
1′ rest

metcon
3 rounds for time
-15 burpees
-15 jump squats
-15 push ups