“Success is a decision, not a gift.” – Steve Backley

Montag

20/11/2017

wod
strength
30-20-10-20-30
-push press
start with light weight,
increase by 5-10 kg for the next 2 sets
and decrease weight again by increasing reps

metcon
for time:
buy in –  500m row
then 4 rounds of
-20 toes to bar
-10 frontrack lunges 40/60kg
buy out – 500m row

basic strength & technique
modul II – presses

endurance
for time:
4 rounds of
-1 wall walk
-10 burpees
-100 double unders
then 4 rounds of
-2 wall walks
-20 kb swings
-200 mountain climbers
then 4 rounds of
-3 wall walks
-30 air squats
-75 staircase jumps

Dienstag

21/11/2017

wod
skillwork
clean

strength
build a heavy double
-1×4@60%
-1×3@70%
-1×3@80%
-1×2@90%
focus of the next 4 weeks is
to increase weights in your clean

metcon
8′ amrap:
-16 db/kb snatches
-8 push ups

assistance
3×10/10
one leg deadlifts

basic strength & technique
modul III – basic lifts

endurance
3 rounds of:
4′ amrap wallball shots
1′ rest
4′ amrap burpees
1′ rest
4′ amrap kb swings
1′ rest

girls
glutes & abs

Mittwoch

22/11/2017

wod
strength
3×12 deadlifts
120″ rest between sets

metcon
for time:
12-11-10-9-8-7-…-1
-deadlifts 30/50kg
-frontsquats

assistance
100 hollow rocks

basic strength & technique
modul IV – gymnastics

endurance
for time:
4 rounds of
-1 wall walk
-10 burpees
-100 double unders
then 4 rounds of
-2 wall walks
-20 kb swings
-200 mountain climbers
then 4 rounds of
-3 wall walks
-30 air squats
-75 staircase jumps

Donnerstag

23/11/2017

wod
skillwork
bar muscle up

metcon
12′ emom:
1st –  5 bar muscle ups
2nd – 10 evil wheels
3rd – amrap lateral burpees

basic strength & technique
modul V – kettlebells

endurance
for time:
5 rounds of
-15 cal ergo
-15 push ups
then 5 rounds of
-50 double unders
-15 wallball shots
then 5 rounds of
-50 jumping jacks
-15 goblet squats

Freitag

24/11/2017

wod
metcon
for time:
-200 kb  russian swings 24/32kg
everytime you drop the kettlebell
10 burpees

finisher
teams of 2 for time:
100 cal row
partner in plank postition

Crossmas Party
Start 18:00 | Crosszone 1190
inkl. hauseigener Liveband, DJ,
Pop-up Weihnachtsmarkt uvm.
keine Workouts am Nachmittag!

Samstag

24/11/2017

wod
strength
back squat

12′ emom:
1st – 3 reps
2nd – 4 reps
3rd –  5 reps
4th – 3 reps
5th – 4 reps
6th – 5 reps

take 70% of your 1 RM and stick to that weight

metcon
10 rounds for time:
– 9 c2b pull ups
-35 double unders
timecap – 20′

assistance
accumulate 4′ of deadhang

Sonntag

26/11/2017

wod
strength
3×12 bent over rows
120′ rest between sets

metcon
for time:
-60 wallball shots
-50 ring rows
-40 box steps
-30 kb shoulder to overhead 16/24kg
-20 pistols
-10 handstand push ups

basic strength & technique
modul II – presses