“The man who moves a mountain begins by carrying away small stones.” – Confucius

Montag

16/10/2017

wod
strength
8′ to find a daily 2RM deadlift
then 10′ emom:
-2 deadlifts @80% of your daily 2RM

metcon
for time:
10-8-6…2
-pull ups
-burpees
20 russian swings between the rounds

basic strength & technique
modul II – presses

endurance
for time:
buy in – 40/60 cal row
then 12 rounds of
-25 air squats
-25 kb swings
-25 abmat sit ups
buy out – 40/60 cal row

Dienstag

17/10/2017

wod
skillwork
squat clean

metcon
6 rounds for time:
-5 front squats
-10 lateral burpees
-15 toes to bar
go heavy at the front squats

basic strength & technique
modul III – basic lifts

endurance
modified austrian championsday wod 1
for time:
21-15-9
-cal ski erg
-cal assault bike
-cal row
5′ rest
then 9-15-21
-cal ski erg
-cal assault bike
-cal row

girls
glutes & abs

Mittwoch

18/10/2017

wod
skillwork
bar muscle up

metcon
modified austrian championsday wod 5
for time:
buy in – 30“ free handstand hold / 1′ handstand hold (against wall)
then 3 rounds of
-25 cal row
-7 bar muscle ups
-14 alternating kb/db snatches

basic strength & technique
modul IV – gymnastics

endurance
for time:
buy in – 40/60 cal row
then 12 rounds of
-25 air squats
-25 kb swings
-25 abmat sit ups
buy out – 40/60 cal row

Donnerstag

19/10/2017

wod
strength
8′ to find a daily 2RM front squat
then 10′ emom:
-2 front squats @80% of your daily 2RM

metcon
last thruster test week!
12′ emom:
-12 thrusters
same weight as last week

basic strength & technique
modul V – kettlebells

endurance
modified austrian championsday wod 1
for time:
21-15-9
-cal ski erg
-cal assault bike
-cal row
5′ rest
then 9-15-21
-cal ski erg
-cal assault bike
-cal row

Freitag

20/10/2017

wod
metcon
5 rounds for time:
-10 pull ups
-10 ring dips
emom –  1 rope climb

assistance
100 one leg deadlifts

basic strength & technique
modul I – squats

rowing
3,5/5 km row
every 350/500m
-6 rower facing burpees
-6/6 dumbbell/kettlebell thrusters

girls
upper body

Samstag

21/10/2017

saturday madness
teams of 2 – for time:
50-40-30-20-10
-wallball shots
-toes to bar
-kb snatches
-burpees

Sonntag

22/10/2017

wod
strength
8′ to find a daily 2RM floor press
then 10′ emom:
-2 floor press @80% of your daily 2RM

assistance
4 rounds of:
-10 wall angels
-15 reverse curls
-20 serratus push ups
-alap push up bottom position hold

basic strength & technique
modul II – presses