„The way to get started is to quit talking and begin doing.“ – Walt Disney

Montag

05/02/2018

wod
strength
4 weeks cycle
5×3 strict press
90“ rest 

metcon
5 rounds for time:
-10 ring dips
-20 ring rows
-30 cal row

assistance
accumulated 3′ passive hang

basic strength & technique
modul IV – gymnastics

endurance
12′ amrap
-12 plate ground to overhead 15/20kg
-12 plate overhead lunges
-12 plate burpees
2′ rest
10′ amrap
-10 push ups
-10 jumping squats
-10 kb clean & jerks
2′ rest
8′ amrap
-80 double unders
-8/8 one arm kb thrusters
-8 pull ups

Dienstag

06/02/2018

wod
skillwork
kipping toes to bar

metcon
16′ emom:
1st – 12 toes to bar
2nd – 10 heavy goblet squats
3rd – 8 burpee box steps
4th – 6 strict pull ups

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
2-4-6-8…
-air squats
-burpees
-v ups
-kb deadlifts
-ring rows

girls
leg day

Mittwoch

07/02/2018

wod
skillwork
snatch

metcon
10 rounds every 90“
-1 power snatch
-1 hang power snatch
-1 behind the neck push jerk
3“ pause in the catching position &
increase weight

basic strength & technique
modul I – squats

endurance
45′ steady pace:
-1′ bike
-1′ row
-1′ single unders
-1′ burpees
-1′ kb russian swings
-2′ bike
-2′ row
-2′ single unders
-2′ burpees
-2′ kb russian swings
-3′ bike
-3′ row
-3′ single unders
-3′ burpees
-3′ kb russian swings
-2′ bike
-2′ row
-2′ single unders
-2′ burpees
-2′ kb russian swings
-1′ bike
-1′ row
-1′ single unders
-1′ burpees
-1′ kb russian swings

Donnerstag

08/02/2018

wod
strength
find your daily 5RM deadlift
then
6′ emom
-2 deadlifts @ your 5RM

metcon
9′ amrap
-4 deadlifts 70/100kg
-12 pull ups

assistance
3 rounds:
-30 v-ups
-30 russian twists

basic strength & technique
modul II – presses

endurance
12′ amrap
-12 plate ground to overhead 15/20kg
-12 plate overhead lunges
-12 plate burpees
2′ rest
10′ amrap
-10 push ups
-10 jumping squats
-10 kb clean & jerks
2′ rest
8′ amrap
-80 double unders
-8/8 one arm kb thrusters
-8 pull ups

Freitag

09/02/2018

wod
strength
4 weeks cycle
5×3 back squats
90“ rest

metcon
6′ amrap
3-6-9-12-…
-thrusters 30/40kg
-bar facing burpees
3′ rest
6′ amrap
…-12-9-6-3
-thrusters 30/40kg
-bar facing burpees
start the second amrap at the set
you finished the first
and try to finish within the 6′
if you finish before the 6′ are over
–> hollow hold for the remaining time

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
2-4-6-8…
-air squats
-burpees
-v ups
-kb deadlifts
-ring rows

girls
core

Samstag

10/02/2018

wod
metcon
in teams of 2 – for time:
-30 power clean & jerks 40/60kg
-30 front rack lunges
-300 double unders
-20 power clean & jerks 40/60kg
-20 front rack lunges
-200 double unders
-10 power clean & jerks 40/60kg
-10 front rack lunges
-100 double unders
only one is working – split as you like

Sonntag

11/02/2018

wod
metcon
25′ emom – for quality:
1st – deadhang
2nd – kb one arm overhead squats
3rd – jefferson curls
4th – kb windmills
5th – scapula push ups

basic strength & technique
modul IV – gymnastics