„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 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)

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 I – squats

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

Mittwoch

28/02/2018

wod
metcon
10 rounds for time:
-15 wallball shots
-10 burpees

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

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)

Donnerstag

01/03/2018

wod
skillwork
power clean

metcon
12′ emom:
-3 power cleans
-3 hang power cleans
try to do the hang power cleans unbroken

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 III – basic lifts

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

Freitag

02/03/2018

wod
metcon
teams of 2 – 3 rounds for time:
-60 pull ups/handstand hold
-60 burpees
-60 abmat sit ups/deadhang
e2mom – 15 squat jumps
only one is working,
during pull ups and sit ups
the partner has to hold the prescribed position,
both has to finish the squat jumps before continuing the workout

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

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)