„Sometimes me think, what is friend? And then me say a friend is someone to share last cookie with.“ – Cookie Monster

Montag

26/02/2018

wod
strength
3×20 front squats
120“ rest
metcon
for time:
60-50-40-30-20
-double unders
30-25-20-15-10
-toes to bar
finisher
-3′ accumulated pull up hang

basic strength & technique
modul II – presses

endurance
for reps:
10′ amrap
2-4-6-8-10-…
-burpees
-front squats (empty bar)
2′ rest
10′ amrap
2-4-6-8-10-…
-toes to bar
-wallball shots
2′ rest
10′ amrap
2-4-6-8-10-…
-ring rows
-overhead lunges (empty bar)

Dienstag

27/02/2018

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

metcon
14′ amrap:
-12 kb russian swings 24/32kg
-8 lateral burpees over kb
-4 bar muscle ups or 8 pull ups & 8 dips

basic strength & technique
modul III – basic lifts

endurance
4 rounds for time:
10 burpees over dk/kb
20 db/kb thrusters
30 sit ups
40 cal row
2′ rest

girls
back & triceps

Mittwoch

28/02/2018

wod
metcon
for time:
-150 wallball shots
-1000m row

asssistance
4 rounds of:
-10/10 bulgarian split squats
-30 band pull aparts

basic strength & technique
modul IV – gymnastics

endurance
for reps:
10′ amrap
2-4-6-8-10-…
-burpees
-front squats (empty bar)
2′ rest
10′ amrap
2-4-6-8-10-…
-toes to bar
-wallball shots
2′ rest
10′ amrap
2-4-6-8-10-…
-ring rows
-overhead lunges (empty bar)

Donnerstag

01/03/2018

wod
skillwork
power clean

metcon
5 rounds for time:
-5 handstand push ups
-10 power cleans
-15 box steps

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 V – kettlebells

endurance
for reps:
10′ amrap
2-4-6-8-10-…
-burpees
-front squats (empty bar)
2′ rest
10′ amrap
2-4-6-8-10-…
-toes to bar
-wallball shots
2′ rest
10′ amrap
2-4-6-8-10-…
-ring rows
-overhead lunges (empty bar)

Freitag

02/03/2018

wod
metcon
teams of 2 – 3 rounds for time:
-60 cal row
-60 pull ups/handstand hold
-60 burpees
-60 abmat sit ups/deadhang
only one is working,
during pull ups and sit ups
the other partner has to hold the prescribed position

basic strength & technique
modul I – squats

endurance
4 rounds for time:
10 burpees over dk/kb
20 db/kb thrusters
30 sit ups
40 cal row
2′ rest

girls
tabata

Samstag

03/03/2018

wod
skillwork
workout skills

metcon
open wod 18.2

Sonntag

04/03/2018

wod
strength
4 weeks strength cycle
5×5 pull ups/bent over row
90“ rest

metcon
6 rounds for movement quality:
-10 landmine rows
-10/10 kneeing db one arm press
-4l banded sprints

assistance:
-20l double kb overhead walk

basic strength & technique
modul II – presses