Workouts | KW33 2019 | Viertel Zwei

„A somebody was once a nobody who wanted to and did.“ – John Burroughs

 

Montag

12/08/2019

wod
strength
3×3 overhead squats

metcon
12′ amrap:
-30“ power plank
-20 air squats
-10 burpees

finisher
3 rounds of:
-20 sit ups
-6/6 one leg deadlifts

basic strength & technique
modul V – kettlebells

endurance
12′ e2mom
-20 wallball shots
-10 burpees
2′ rest
then
12′ e2mom
-30 abmat sit ups
-20 lunges
2′ rest
then
12′ e2mom
-20 db snatches
-10 weighted box step ups

Dienstag

13/08/2019

wod
skillwork
kipping pull up

8′ emom:
-5-8 kipping pull ups

metcon
4 rounds for time:
-10 pull ups
-20 suitcase deadlifts
-30 double unders
time cap 15′

basic strength & technique
modul I – squats

endurance
4 rounds for time:
-20 burpees
-2 rounds big block run
-50 one arm kb push press
-50 kb swings
time cap – 40′

Mittwoch

14/08/2019

wod
metcon
4 rounds of:
-10 floor presses 40/60kg
-15 power cleans 40/60kg
-10 shoulder to ovhd 40/60kg
time cap 16′

basic strength & technique
modul II – presses

Donnerstag

15/08/2019

wod
metcon
10 rounds 30“ amrap each exercise:
-burpees
-db/kb thrusters
30“ rest between the exercises

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

Freitag

16/08/2019

wod
strength
4 rounds of:
-8 strict pull ups
-8 strict handstand push ups
90“ rest between the rounds

metcon
18′ e2mom:
1st – 18/22 cal erg
2nd – 25 t2b
3rd – 30 db snatches

basic strength & technique
modul III – basic lifts

Samstag

17/08/2019

outdoor training

Sonntag

18/08/2019

wod
for movement quality:
-42 single arm db rows 25/17,5kg
-9 strict ring dips
-30 unbroken goblet squats 24/32kg
-30 single arm db rows 25/17,5kg
-12 strict ring dips
-30 unbroken goblet squats 24/32kg
-18 single arm db rows 25/17,5kg
-15 strict ring dips
-30 unbroken goblet squats 24/32kg
work slowly and steady

endurance
12′ e2mom
-20 wallball shots
-10 burpees
2′ rest
then
12′ e2mom
-30 abmat sit ups
-20 lunges
2′ rest
then
12′ e2mom
-20 db snatches
-10 weighted box step ups