Workouts | KW31 2019 | Viertel Zwei

„Nothing great in the world has ever been accomplished without passion.“ – Georg Wilhelm Friedrich Hegel

 

Montag

29/07/2019

wod
metcon
for time:
tabata (20/10) until you reach
-100 back squats 30/45kg
straight into
50-40-30-20-10
-double unders
-sit ups

assistance
-100 v-ups

basic strength & technique
modul III – basic lifts

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
-sit ups
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-jack knife
-kb russian swings

Dienstag

30/07/2019

wod
strength
4 supersets of:
-8 strict presses
-5 pike push ups (3/2/X/1)
90“ rest between the rounds

metgcon
15′ emom:
1st – 10 – 12 below negativ push ups @parallettes / feet elevated
2nd – 5-8 strict pull ups (shoulder plates retracted and depressed)
3rd – 45“ hollow hold

basic strength & technique
modul IV – gymnastics

endurance
for time:
-150 one arm kb thruster
2′ rest
then
15 rounds of
-5 burpees
-10 squats
-15 abmat sit ups
time cap – 40′ 

Mittwoch

31/07/2019

wod
skillwork
squat clean

10 rounds every 90“:
-3 squat cleans

metcon
death by:
-lateral burpees
buy in – 4 power cleans 40/60kg

basic strength & technique
modul V – kettlebells

Donnerstag

01/08/2019

wod
skillwork
bar muscle ups

metcon
20′ emom:
1st – 6 bar muscle ups
2nd – 12-15 burpees
3rd – 5 heavy hip thrusts
4th – rest

basic strength & technique
modul I – squats

Freitag

02/08/2019

wo
metcon
5 rounds for time:
-1 big + 1 small run round block
-30 box steps
-30 wallball shots 6/9kg

metcon
3 rounds of:
3 russian leg curls (5/1/X/1)

basic strength & technique
modul II – presses

Samstag

03/08/2019

outdoor workout

Sonntag

04/08/2019

wod
metcon
5 rounds for time:
-1 big + 1 small run round block
-30 push ups
-15 toes to bar

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
-sit ups
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-jack knife
-kb russian swings