„Don’t be a cheater, lose with class.“ – Bert McCoy

Montag

19/02/2018

wod
strength
4 weeks cycle
4×8 deadlifts
90“ rest

 

metcon
10′ amrap:
3-6-9-12-..
-thrusters 30/40kg
-pull ups

finisher
3′ accumulated wallsit

basic strength & technique
modul I – squats

endurance
40′ amrap:
-40 cal ergo
-30 front squats
-20 burpees
-10l farmers walk

Dienstag

20/02/2018

wod
skillwork
hang snatch

metcon
3 rounds of 3 rounds for time:
-8 hang snatches
-20 double unders
after 3 rounds 2′ rest

basic strength & technique
modul II – presses

endurance
3 rounds for time:
-500m row
-40 walking lunges 12/16kg
-300m row
-30 walking lunges 20/24 kg
-200m row
-20 walking lunges 24/32kg

girls
shoulders & bizeps

Mittwoch

21/02/2018

wod
strength
10′ emom:
-6 front squats

metcon
21-18-15-12
-burpees
-toes to bar
5′ rest
21-18-15-12
-burpees
-slam balls

basic strength & technique
modul III – basic lifts

endurance
in teams of 2 – 45′ amrap:
partner a
-25 sit ups
-25 squats
-10 cal ergo
partner b
burpees
score = burpees

Donnerstag

22/02/2018

wod
metcon
25′ emom:
1st – 14 alternating kb snatches
2nd – 10/10 kb shoulder to overhead
3rd – 30 kb swings
4th – 30″ max cal bike (min. 9/12)
5th – rest

finisher
plank routine:
-1′ neutral
-1′ per side
-1′ neutral
-45″ per side
-45″ neutral
-45“ per side
-30″ neutral
-30″ per side
-30″ neutral

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-40 cal ergo
-30 front squats
-20 burpees
-10l farmers walk

Freitag

23/02/2018

wod
strength
4 weeks cycle
4×8 pull ups/bent over rows
90“ rest

metcon
for time:
1200/1500m row
6′ time cap
then
5 rounds of
15 ring rows
40 squats
20′ time cap

basic strength & technique
modul V – kettlebells

endurance
3 rounds for time:
-500m row
-40 walking lunges 12/16kg
-300m row
-30 walking lunges 20/24 kg
-200m row
-20 walking lunges 24/32kg

girls
ergo time

Samstag

24/02/2018

wod
skillwork
workout skills

metcon
open wod 18.1

Sonntag

25/02/2018

wod
skillwork
handstand push ups

metcon
teams of 2 – 16 rounds for time:
-5 handstand push ups
-15 wallball shots

assistance:
-10 l farmers walk (bw)

basic strength & technique
modul I – squats