„Each day is a new opportunity. I chose to make this day a great one.“ – Louise L. Hay

Montag

12/02/2018

wod
strength
4 weeks cycle
5 sets to find your 1RM back squat

 

metcon
5 rounds for time:
-20 wallball shots
-10 toes to bar
every exercise unbroken,
if you need to split it
do 5 more wallball shots and 
2 more toes to bar in the set as a penalty,
only one penalty per set
14′ time cap

basic strength & technique
modul V – kettlebells

endurance
6×4’ on/2’ off:
-20 goblet squats
-40 kb russian swings
-60 double unders
you have to finish 20 burpees
during the „off“ period,

for every burpee missing
you have to do 3 burpees at the end of the wod

Dienstag

13/02/2018

wod
skillwork
bar muscle up

metcon
20′ e5mom:
-5 bar muscle ups
-1l overhead walking lunges
-15 burpee box steps
-1l overhead walking lunges

basic strength & technique
modul I – squats

endurance
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 air squats
3′ rest between rounds

girls
bbp

Mittwoch

14/02/2018

wod
strength
kb russian swing pyramid
start with 12/16kg,
do 10 reps with ascending weight
until you can’t complete 10 reps any more.
then work from the highest weigth down again.
you are just allowed to make 4kg steps.

rest as needed.
12′ time cap

metcon
3 rounds for time:
-10 kb get ups
-50 abmat sit ups

assistance
-30/30 kb windmills

basic strength & technique
modul II – presses

endurance
42′ emom:
1st – 10 cal row
2nd – 10 box steps/5 burpees
3rd – 10 cal bike
4th – 15 push ups
5th – 15/20 wallball shots
6th – rest

Donnerstag

15/02/2018

wod
metcon
every set for time:
in a 7′ time window complete
21-15-9
-pull ups
-goblet squats 24/32kg
another 7′ for
21-15-9
-pull ups
-burpees
and another 7′ for
-21-15-9
-goblet squats 24/32kg
-burpees
rest of time to every 7′ is break

basic strength & technique
modul III – basic lifts

endurance
6×4’ on/2’ off:
-20 goblet squats
-40 kb russian swings
-60 double unders
you have to finish 20 burpees
during the „off“ period,

for every burpee missing
you have to do 3 burpees at the end of the wod

Freitag

16/02/2018

wod
strength
4 weeks cycle
5 sets to find your 1RM strict press

metcon
for reps:
-2′ handstand hold
-1′ amrap strict press 
50% of 1RM
-2′ plank
-1′ amrap strict press 50% of 1RM
-2′ hollow hold
-1′ amrap strict press 
50% of 1RM
-2′ deadhang
-1′ amrap strict press 
50% of 1RM

finisher
for time:
-20/30 cal assault bike
-15 burpees

basic strength & technique
modul IV – gymnastics

endurance
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 air squats
3′ rest between rounds

girls
strength endurance

Samstag

17/02/2018

wod
skillwork
touch and go clean

metcon
in teams of 2 for time:
-100 cal row
-100 power cleans
-100 cal row
you are just alowed to change after 10 cals/reps,
only one working

Sonntag

18/02/2018

wod
metcon
25′ for movement quality:
-20 side squats
-2l samson stretch alternate front walk/back walk
-4l bear crawl alternate front walk/back walk
-20 hip rotations
-10 strict pull ups

finisher
-tabata hollow rocks
-tabata arch rocks

basic strength & technique
modul V – kettlebells