Workouts | KW30 2019 | Viertel Zwei

„History is a vast early warning system.“ – Norman Cousins

 

Montag

22/07/2019

wod
strength
4 supersets of:
-6 back squats
-10 reverse lunges
90“ rest between the rounds

metcon
for time:
-40 double db/kb box step overs
-30 devils press
-20 burpee box steps
time cap 12′

basic strength & technique
modul II – presses

endurance
for reps:
12′ amrap
-10 ground to overhead
-20 weighted box steps
-30 russian twists
into
3′ amrap
-push ups
into
12′ amrap
-10 ground to overhead
-20 weighted box steps
-30 russian twists
into
3′ amrap
-push ups
use the same weight for all movements!

Dienstag

23/07/2019

wod
metcon
20′ emom:
1st – 15 thrusters 15/20kg (go fast)
2nd – 30“ hollow hold
3rd – 15 pull ups
4th – rest

basic strength & technique
modul III – basic lifts

endurance
teams of 2 – 2 rounds for time:
-100 kb russian swings – wall sit
-100 goblet squats – push up position
-100 push ups – hollow hold
-100 jackknifes – deadhang
-100 burpees
time cap – 40′
one is holding the position- the other one is working
no holding during burpees

Mittwoch

24/07/2019

wod
skillwork
power snatch & power clean

metcon
for time:
-30 power snatches
3′ rest
-30 power clean & jerks
time cap 15′ (including rest)

basic strength & technique
modul IV – gymnastics

Donnerstag

25/07/2019

wod
skillwork
bar muscle ups

metcon
15′ amrap:
-2 bar muscle ups
-6 pike push ups
-10 burpees

basic strength & technique
modul V – kettlebells

Freitag

26/07/2019

wod
metcon
teams of 3 – 25′ amrap:
-30 cal erg
-20 slam ball cleans
-10 synchro burpees

after every round – 1 round big block run the whole team
the first who comes back can start without waiting for the others

basic strength & technique
modul I – squats

Samstag

27/07/2019

outdoor workout

Sonntag

28/07/2019

wod
strength
8′ emom:
-4 deadlifts

metcon
21-15-9 for time:
-pull ups
-push ups
-kb swings 24/32kg

assistance
3 rounds of:
-30“ hollow hold
-30 russian twists
60“ rest between the rounds

basic strength & technique
modul III – basic lifts

endurance
for reps:
12′ amrap
-10 ground to overhead
-20 weighted box steps
-30 russian twists
into
3′ amrap
-push ups
into
12′ amrap
-10 ground to overhead
-20 weighted box steps
-30 russian twists
into
3′ amrap
-push ups
use the same weight for all movements!