Workouts | KW32 2019 | Viertel Zwei

„You will never win if you never begin.“ – Helen Rowland

 

Montag

05/08/2019

wod
metcon
teams of 2 – for time:
2-4-6-8-…20
-wallball shots
1-2-3-4….10
-pull ups
2-4-6-8….20
-kb russian swings
2-4-6-8….20
-sit ups
each partner
has to complete all reps per exercise prior changing,
for example A completes 2 wallball shots then B completes 2 wallball shots.
A does 1 pull up then B, and so on.

assistance
4x 20 band pull aparts
45“ rest

basic strength & technique
modul IV – gymnastics

endurance
45′ amrap:
10-1
-squats
-burpees
then 10-1
-sit ups
-kb push presses
then 10-1
-lunges
-kb swings

Dienstag

06/08/2019

wod
strength
4 supersets:
-10 false grip ring rows
-10 ten months presses
90“ rest between the sets

metcon
12′ amrap:
-10 one arm ring rows
-2 db/kb get ups
-10 db/kb weighted sit ups

basic strength & technique
modul V – kettlebells

endurance
40′ emom:
1st – 20 kb russian swings
2nd – 15 wallball shots
3rd – 50 mountain climbers
4th – 10 burpees
5th – 30″ hollow hold

Mittwoch

07/08/2019

wod
metcon
for time:
21-15-9 -power cleans 60/40kg
-burpees over the bar
into 21-15-9
-shoulder to overhead 40/30kg
-burpee box step overs
time cap 20′

basic strength & technique
modul I – squats

Donnerstag

08/08/2019

wod
metcon
20′ amrap:
-5 handstand push ups
-10 alternating pistols
-15 pull ups

assistance
4 rounds of:
-20 v-ups
-20“ hollow hold
45“ rest between the rounds

basic strength & technique
modul II – presses

Freitag

09/08/2019

wod
skillwork
squat snatch

10 rounds every 90“
-3 squat snatches

metcon
12′ amrap:
-6 power snatches
-12 toes to bar

basic strength & technique
modul III – basic lifts

Samstag

10/08/2019

outdoorworkout

Sonntag

11/08/2019

wod
strength
4 rounds of:
-10 renegade rows
-15 push ups
-15 ring rows
90“ rest

metcon
4 rounds for time:
-40 double unders
-30 kb russian swings
-20 push ups