“Sports should not become routine. It should be about passion.” – Kapil Dev

Montag

11/12/2017

wod
skillwork
pistol

metcon
for time:
buy in – 30 pistols
then 5 rounds of
-50 double unders
-15 pull ups
buy out – 30 pistols
time cap 25′

durante core
3 rounds of:
-10 hollow rocks
-10 v-ups
-10 tuck ups
-10“ hollow hold
1′ rest
go unbroken if possible

basic strength & technique
modul V – kettlebells

endurance
for time:
buy in – 1000/1500m row
then
10 rounds for time
-5 pull ups
-10 push ups
-15 airsquats
-30 double unders
then
buy out – 1000/1500m row

Dienstag

12/12/2017

wod
skillwork
clean

strength
build a heavy clean double
-1×4@70%
-1×3@75%
-1×3@85%
-1×2@90%
focus of the next 4 weeks is
to increase weights in your clean

metcon
14′ amrap
2-4-6-8-10…
-deadlifts 80/100kg
-bar facing burpees

assistance
2×1′ jefferson curl
easy hanging – no hard stretch

basic strength & technique
modul I – squats

endurance
40′ amrap:
3-6-9-12-14-16-…
-kb swings
-wallball shots
-burpees

girls
leg day

Mittwoch

13/12/2017

wod
strength
work up to a 3rm push press
then
3×5 push press with 85-90%

metcon
5 rounds of 5′ work / 1′ rest:
1st – wallball shots
2nd – kb swings
3rd – box steps
4th – push press 20/35kg
5th – row
complete every minute as much reps as possible

basic strength & technique
modul II – presses

endurance
for time:
buy in – 1000/1500m row
then
10 rounds for time
-5 pull ups
-10 push ups
-15 airsquats
-30 double unders
then
buy out – 1000/1500m row

Donnerstag

14/12/2017

wod
skillwork
handstand walk

metcon
for time:
buy in – 20m handstand walk
then 5 rounds of
-20 push ups
-20 v-ups
buy out – 20m handstand walk

shoulder assistance
4 rounds of:
-10 t’s
-10 w’s
-10 y’s
-10 i’s
go unbroken each round
1′ rest between the rounds

basic strength & technique
modul III – basic lifts

endurance
40′ amrap
3-6-9-12-14-16-…
-kb swings
-wallballs
-burpees

Freitag

15/12/2017

wod
strength
work up to a daily 3rm back squat
then
do 40 reps with 80% of your 3rm
in as few sets as possible

metcon
for time:
-100 toes to bar
everytime you break your set
-30 russian twists 15/20kg

finisher
„30sekchallenge“
30“ amrap squats
http://www.30sekchallenge.at/
for every squat 10c to project Dream Rocket,
don’t forget your camera!

basic strength & technique
modul IV – gymnastics

girls
tabata

rowing
4 sets of 7′ amrap/3’rest:
1st- 14 cal row/20 push ups
2nd- 12 cal row/16 push ups
3rd- 10 cal row/ 12 push ups
4th- 8 cal row/8 push ups

 

Samstag

16/12/2017

wod
strength
3×20 ring rows
last set max reps

metcon
12′ amrap:
-25 pull ups
-50 cal row
-100 overhead squats 15/20kg

finisher
3′ amrap/each leg
-one legged step ups

Sonntag

17/12/2017

wod
strength
3×12 deadlifts
120″ rest between sets
try to go 2,5 – 5 kg heavier than last week

metcon
25′ amrap:
-15 landmine row
-10/10 sitting one arm db press
-10/10 suitcase deadlifts
-30 band pull aparts

basic strength & technique
modul V – kettlebells