„I find that the harder I work, the more luck I seem to have.“ – Thomas Jefferson

Montag

15/01/2018

wod
skillwork
hang power clean

 

metcon
12′ emom:
-1 deadlift
-2 hang power cleans
-3 front squats

finisher
for time:
-50 lateral burpees

basic strength & technique
modul I – squats

endurance
7′ amrap
-10 kb swings
-10 jumping lunges
2′ rest
7′ amrap
-10 burpees
-20 air squats
2′ rest
7′ amrap
-10 kb thrusters
-30 mountain climbers
7′ amrap
-10 push ups
-40 double unders

Dienstag

16/01/2018

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

metcon
8 rounds for time:
-10 strict pull ups
-10 strict ring dips
buy out – 40 renegade rows

basic strength & technique
modul II – presses

endurance
5 rounds of 5‘ on/ 2‘ off:
-10 kb deadlifts
-10 goblet squats
-10 kb shoulder to overhead
-10 frontrack lunges

Mittwoch

17/01/2018

wod
strength
4×10 front rack lunges

metcon
for reps:
4′ amrap
-20 box steps
-10 one arm kb front rack lunges 16/24kg
1′ rest
then 4′ amrap
-20 box steps
-10 one arm kb shoulder to overhead 16/24kg
1′ rest
then 4′ amrap
-20 box steps
-10 one arm kb thrusters 16/24 kg

basic strength & technique
modul III – basic lifts

endurance
7′ amrap
-10 kb swings
-10 jumping lunges
2′ rest
7′ amrap
-10 burpees
-20 air squats
2′ rest
7′ amrap
-10 kb thrusters
-30 mountain climbers
7′ amrap
-10 push ups
-40 double unders

Donnerstag

18/01/2018

wod
metcon
teams of 2 – for time:
-50 syncro wall balls
-100 toes to bar
-40 syncro wall balls
-75 toes to bar
-30 syncro wall balls
-50 toes to bar

assistance
3 rounds of:
-10 triceps pull downs
-10 band pull aparts


basic strength & technique
modul IV – gymnastics

endurance
5 rounds of 5‘ on/ 2‘ off:
-10 kb deadlifts
-10 goblet squats
-10 kb shoulder to overhead
-10 frontrack lunges

Freitag

19/01/2018

wod
strength
8×4 deadlifts @ 90% of 1RM

metcon
3 rounds for time:
-100 double unders
-50 kb russian swings
-25 burpees over the kb

Samstag

20/01/2018

wod
metcon
death by:
-15“ hollow hold
-goblet squat 16/24kg
(15“ hollow hold +
1 goblet squat in the first minute,

15“ hollow hold +
2 goblet squats in the 2nd minute,

15“ hollow hold +
3 goblet squats in the 3rd minute;

follow this pattern
until you can’t finish the round in one minute)

finisher
10-1
-v-ups
-heavy russian twists

basic strength & technique
modul V – kettlebells

Sonntag

21/01/2018

wod
strength
18-15-12-9-6-3
bent over rows
increase weight each round – perfect form

metcon
20′ for quality:
-4 dive bombers
-6 jefferson curls
-8 wall squats
-10 russian barbell twist

endurance
7′ amrap
-10 kb swings
-10 jumping lunges
2′ rest
7′ amrap
-10 burpees
-20 air squats
2′ rest
7′ amrap
-10 kb thrusters
-30 mountain climbers
7′ amrap
-10 push ups
-40 double unders