Workouts | KW29 2019 | Viertel Zwei

„Sports do not build character. They reveal it.“ – Heywood Broun

Montag

15/07/2019

wod
strength
8′ emom:
-4 deadlifts

metcon
6′ amrap:
-10 kb swings 24/32kg
-20 hollow rocks
3′ rest then
6′ amrap
-10 kb russian swings 24/32kg
-15 sit ups

basic strength & technique
modul I – squats

endurance
5 rounds of for reps:
-2′ burpees
-2′ wallball shots
-2′ abmat sit ups
-2′ kb russian swings 16/24kg
1′ rest

Dienstag

16/07/2019

wod
skillwork
bar muscle up

metcon
15′ emom:
1st – 3 bar muscle ups
2nd – 6 kb snatches 24/32kg
3rd – 12 burpees

basic strength & technique
modul II – presses

endurance
20′ emom
odd – 10 box jumps + 6 toes to bar
even – 12 burpees
3′ rest
then
20′ emom
odd – 16 kb russian swings
even – 12 burpees

Mittwoch

17/07/2019

wod
metcon
teams of 2 – 20′ amrap:
partner 1
-2 rounds big block run

partner 2
-6 power snatches
-12 overhead squats
-18 toes to bar
change always after running is done – the one who comes back from running
has to start where the other one stops before running

basic strength & technique
modul III – basic lifts

Donnerstag

18/07/2019

wod
strength
14′ emom:
even – 10 strict pull ups
odd – 10 floor presses

metcon
4 rounds for time:
-10 push ups
-8 strict pull ups
-1 round run small block

basic strength & technique
modul IV – gymnastics

Freitag

19/07/2019

wod
skillwork
squat cleans

strength
8 rounds every 90“:
-3 squat cleans
increase the weigth every 2nd round

metcon
teams of 2 – for time:
-200 wallball shots
one is doing wallball shots – the other has to hold front plank

basic strength & technique
modul V – kettlebells

Samstag

20/07/2019

Summer in the City
Beachvolleyball
Start: 10:00
„DER GARTEN“ beim Prater
Sportzentrum Spenadlwiese 1020 Wien
Preis: 5€ pro Person

Sonntag

21/07/2019

wod
metcon
3 rounds for time of:
-1 big + 1 small run round block
-15 deadlifts
-21 pull ups

assistance
4 rounds of:
-10 hollow rocks
-10 v-ups
-10 tuck ups
-10“ hollow hold
1′ rest between the rounds

basic strength & technique
modul V – kettlebells

endurance
5 rounds of for reps:
-2′ burpees
-2′ wallball shots
-2′ abmat sit ups
-2′ kb russian swings 16/24kg
1′ rest