„You get a car! You get a car and you get a car!“ – Oprah Winfrey

Montag

01/01/2018

all wods in 1190
for time:
15-12-9-6-3
-kb thrusters
-burpees
3′ rest
5′ amrap
-20 double unders
-20 kb swings
3’rest
5 rounds for time
-10 toes to bar
-10 kb clean & jerks
3’rest
21-15-9 -kb snatches
-handrelease push ups
use a 16/24kg kettlebell
timecap: 30′

Dienstag

02/01/2018

all wods in 1190
skillwork
rope climb

metcon
3′ amrap
-1 rope climb or 6 chin ups
-20 wallballs
-30 double unders
1′ rest
6′ amrap
-1 rope climb or 6 chin ups
-20 wallballs
-30 double unders
1′ rest
9′ amrap
-1 rope climb or 6 chin ups
-20 wallballs
-30 double unders

Mittwoch

03/01/2018

wod
strength
3×12 push press
120″ rest between sets

metcon
teams of 2 – 20′ emom:
-5 push presses 35/50kg
-7 deadlifts 35/50kg
-10 box steps
change after every minute

basic strength & technique
modul I- squats

endurance
30′ emom:
1st- 10 kb thrusters 16/20kg
2nd- 10 burpees
3rd- 8/12 push ups

Donnerstag

04/01/2018

wod
metcon
-50 kb swings 8/20kg
-30 push ups
-40 kb swings 12/24kg
-25 push ups
-30 kb swings 16/28kg
-20 push ups
-20 kb swings 20/32kg
-15 push ups
-10 kb swings 24/36kg
-10 push ups
timecap – 35′
this is not a for time – try to do the kb swings every set unbroken

assistance
4x 90“ kb carry / 30″ rest

basic strength & technique
modul II – presses

endurance
3 rounds for time:
-50 burpees
-40 kb swings
-30 frontrack lunges
-20 pull ups /ring rows
-10 strict handstand push ups/push ups

Freitag

05/01/2018

wod
strength
10-8-6-4-2 deadlifts
keep the same weight for all sets – 90″ rest between the sets

metcon
4 rounds for time:
-15 ring dips
-15 toes 2 bar
-15 burpees

Samstag

06/01/2018

wod
skillwork
kb snatch

metcon
in teams of 2 – 4 rounds for time:
-20 sync. burpees
-10 sync. goblet squats
-10 sync. kb snatches
-20 alternating pull ups

finisher
8x 20″/10″ each exercise:
-hollow rocks
-arch rocks

basic strength & technique
modul III – basic lifts

Sonntag

07/01/2018

wod
strength
backsquats
-2 reps @ 90%
-4 reps @ 80%
-6 reps @ 70%
-8 reps @ 60%
-10 reps @50%
try to rest short

metcon
20′ for quality:
-20 one leg deadlifts
-2 wallwalks
-6 kb get ups