„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-..
-kb russian swings 24/32kg
-pull upsfinisher
3′ accumulated wallsit

basic strength & technique
modul I – squats

endurance
40′ amrap:
-40 cal ergo
-30 goblet 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
-10 burpees over the bar
after 3 rounds 2′ rest

basic strength & technique
modul II – presses

endurance
4 rounds for time:
-20 burpees
-40 walking lunges 10/20kg
-10 burpees
-30 plate sit ups 10/20kg
-5 burpees
-20 ground to overhead 10/20kg

Mittwoch

21/02/2018

wod
strength
10′ emom:
-6 front squats

metcon
for time:
21-18-15-12
-burpees
-toes to bar
5′ rest
then
21-18-15-12
-burpees
-wall ball shots

basic strength & technique
modul III – basic lifts

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

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 – 5/5 kb one arm thrusters
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
4 rounds for time:
-20 burpees
-40 walking lunges 10/20kg
-10 burpees
-30 plate sit ups 10/20kg
-5 burpees
-20 ground to overhead 10/20kg

Freitag

23/02/2018

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

metcon
for time:
-25 renegade rows
then
5 rounds of
-15 ring rows
-30 double unders
-40 squats
20′ time cap

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)

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