„I’m an addict, I’m addicted to success. Thankfully, there’s no rehab for success“ – Lil Wayne

Montag

08/01/2018

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

 

metcon
14′ amrap:
-10 pull ups
-30 wallball shots
-10 pull ups
-30 ground to overhead 15/25kg
-10 pull ups
-30 russian twists 15/25kg
if your strict pull up pr is 10 reps or over
do them strict in this

assistance
3x 30“ compression pike hold / 30“ rest

basic strength & technique
modul V – kettlebells

endurance
teams of 2 – 30′ amrap
-40 cal row/skierg/bike
-40 jackknifes
-40 frontsquats (15/20)
then
200 wallball shots

Dienstag

09/01/2018

wod
strength
4×10 backrack lunges

metcon
for time:
21-15-9
-toes to bar
-ring push ups
1′ rest
then
21-15-9
-knee ups
-push ups
1′ rest
then
21-15-9
-sit ups
-burpees
20′ time cap

basic strength & technique
modul I – squats

endurance
10 rounds for time:
-10 kb front rack walking lunges
-10 kb push press
-10 kb one arm swings
-10 one leg burpees
take one kb,
change side after ever round

girls
strength endurance

Mittwoch

10/01/2018

wod
metcon
teams of 2 – for time:
buy in – 100 cal row
then
80-60-40
-power cleans
-pull ups
buy out – 100 cal row
30′ time cap
only one working

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 II – presses

endurance
35′ amrap:
-50 cal row/bike/skierg
-50 burpees
-50 cal row/bike/skierg
-50 box steps
-50 kb russian swings
-50 ring rows
-50 push ups

Donnerstag

11/01/2018

wod
skillwork
kb clean

metcon
for time:
4 rounds of
-20 kb cleans
-20 hollow rocks
then
3 rounds of
-30 kb cleans
-30 hollow rocks
then
2 rounds of
-40 kb cleans
-40 hollow rocks
25′ time cap

finisher
3 rounds of:
-10 arch rocks
-20 arch ups
-10 arch hold
1′ rest
go unbroken if possible

basic strength & technique
modul III – basic lifts

endurance
10 rounds for time:
-10 kb front rack walking lunges
-10 kb push press
-10 kb one arm swings
-10 one leg burpees
take one kb,
change side after ever round

Freitag

12/01/2018

wod
skillwork
snatch balance
snatch pull

metcon
20′ emom:
even – 4 snatch balance
odd – 4 snatch pulls

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

basic strength & technique
modul IV – gymnastics

endurance
teams of 2 – 30′ amrap
-40 cal row/skierg/bike
-40 jackknifes
-40 frontsquats (15/20)
then
200 wallball shots

girls
core

Samstag

13/01/2018

wod
strength
80 front squats 35/50kg
in as few sets as possible
10′ time cap

metcon
16′ e2mom:
-10 thrusters 30/40kg
-10 lateral burpees
if you are not able to finish a round
do only the burpees in the following

finisher
4x 5/5 cossak lunges
1′ rest
7″ rest in the bottom pos,
try every rep to reach the deepest possible point

Sonntag

14/01/2018

wod
strength
10×3 deadlifts @90-95% of 1RM

metcon
12′ amrap:
-8 deadlifts 80/100kg
-16 box steps
-32 double unders

finisher
in teams of 3:
-100/120 cal assault bike
all out!

strength & technique
modul V – kettlebells