„Adversity causes some men to break, others to break records.“ – William A. Ward

Montag

29/01/2018

wod
metcon
10 rounds every 3 minutes:
-6 clean & jerks
-8 lateral burpees
-10 toes to bar

basic strength & technique
modul III – basic lifts

endurance
for reps:
12′ amrap
-10 plate burpees
-20 ground to overhead
-30 russian twists
into
3′ amrap
-jumping squats
into
12′ amrap
-10 plate burpees
-20 ground to overhead
-30 russian twists
into
3′ amrap
-jumping squats

Dienstag

30/01/2018

wod
strength
4×12 romanian deadlifts

metcon
teams of 3 – for time:
120-90-60-30
-cal row
90-75-60-45
-double kb shoulder to overhead
36-30-24-18
double kb front squats
only one working
25′ time cap

basic strength & technique
modul IV – gymnastics

endurance
for time:
-100 cal row
e3mom – 10 burpee over rower
2′ rest
-200 double unders
e2mom – 10 burpees to target
2′ rest
-100 kb swings
emom – 5 burpee tuck jumps

girls
run & row

Mittwoch

31/01/2018

wod
skillwork
bar muscle up

metcon
1-10 – for time:
-bar muscle ups
between the rounds
-50 double unders
15′ time cap

assistance
accumulate:
-2′ of hollow hold
-2′ of arch hold

basic strength & technique
modul V – kettlebells

endurance
10 rounds for time:
-500m ergo
-30 kb russian swings
1′ rest

Donnerstag

01/02/2018

wod
metcon
5 rounds for time:
-20 plate overhead walking lunges 15/20kg
-25 plate sit ups
-30 plate russian twists

finisher
-50 burpees for time
all out!
new open standard!

basic strength & technique
modul I – squats

endurance
for reps:
12′ amrap
-10 plate burpees
-20 ground to overhead
-30 russian twists
into
3′ amrap
-jumping squats
into
12′ amrap
-10 plate burpees
-20 ground to overhead
-30 russian twists
into
3′ amrap
-jumping squats

Freitag

02/02/2018

wod
strength
4 weeks cycle
5×5 strict press
90“ rest

metcon
14′ amrap:
-10/12 cal row
-10 deadlifts 40/60kg
-10 push presses 40/60kg

assistance
-50 biceps curls
-50 skull crusher

basic strength & technique
modul II – presses

endurance
for time:
-100 cal row
e3mom – 10 burpee over rower
2′ rest
-200 double unders
e2mom – 10 burpees to target
2′ rest
-100 kb swings
emom – 5 burpee tuck jumps

girls
upper body

Samstag

03/02/2018

wod
strength
4 weeks cycle
5×5 backsquats
90“ rest

metcon
for time:
-50 wall ball shots
-40 pull ups
-30 pistols
-20 push ups
-10 rope climbs

assistance
3×8 russian leg curls

Sonntag

04/02/2018

wod
strength
30 kb get ups
choose a weight you can perform
at least 3 reps before changing arm

metcon
25′ for quality:
-10 cal ergo
-5 wall walks
-10/10 kroc rows
-5/5 kb/db overhead squats

basic strength & technique
modul III – basic lifts