“Never give up, never give in, and when the upper hand is ours, may we have the ability to handle the win with the dignity that we absorbed the loss.” – Doug Williams

Montag

08/06/2015

 

wod
5 rounds of 3 minutes
-1 time around the block
the remaining time amrap
-push ups
-kb one arm swings
-staircase jumps
-kb clean & jerks
-burpees
1′ rest between the rounds

basic strength & technique
modul III – basic lifts

Dienstag

09/06/2015

cct – 09/06/15
scaled-version
21-15-9
-thrusters 20/30kg
-ring rows

rxd-version
21-15-9
-thrusters 30/40kg
-pull ups

basic strength & technique
modul IV – gymnastics

Mittwoch

10/06/2015

wod
strength
6×6 back squats

assistance:
-4×16 step ups
-4×12 dynamic kb russian swings
-4×15 ghd sit ups
-4×15 back extensions

Donnerstag

11/06/2015

wod
skillwork
work on your deadlift
(mobility & your workout lift)

metcon
21-15-9
-deadlifts 50/80kg
-handstand push ups

basic strength & technique
modul V – kettlebells

Freitag

12/06/2015

 wod
strength
6×6 strict press

metcon
10′ amrap:
-1 wall walk
-25 cz jumping jacks

endurance
6 rounds for constant work of:
-150“ kb clean & jerks
-150“ air dyne/ski ergo/rower/run/rope skipping
1′ rest between the rounds

basic strength & technique
modul I – squat

Samstag

13/06/2015

outdoor workout

Sonntag

14/06/2015

rest day