„There is nothing permanent except change.“ – Heraclitus

Montag

05/03/2018

wod
strength
find a heavy single
front rack lunge
then 3×8 @80%

 

metcon
7 rounds for time:
-7 c2b pull ups
-7 goblet squats
-7 push ups
-7/10 cal row

basic strength & technique
modul III – basic lifts

endurance
10 rounds for time:
-10/10 kb snatches
-10 pull ups
-10 push ups
-10/10 one arm kb overhead lunges

Dienstag

06/03/2018

wod
skillwork
squat snatch

metcon
8′ emom
-4 power snatches
-20 double unders
then
8′ emom
-2 squat snatches
-5 lateral burpees

basic strength & technique
modul IV – gymnastics

endurance
39′ e3mom:
1st – 20 ring rows / 20 burpees
2nd – 30 air squats / 30 double unders
3rd – 40 russian swings / 40 mountain climbers

girls
upper body

Mittwoch

07/03/2018

wod
strength
4 weeks strength cycle
5×3 deadlift
90“ rest

metcon
for time:
buy in – 100 mountain climbers
3 rounds
-20 kb russian swings
-30 russian twists
into
buy in – 100 mountain climbers
3 rounds
-15 kb russian swings
-20 russian twists
into
buy in – 100 mountain climbers
3 rounds
-10 kb russian swings
-10 russian twists

basic strength & technique
modul V – kettlebells

endurance
15′ amrap
-1′ plank
-20 cal row
-30 kb swings
into
15′ amrap
-1′ paleo seat
-20 cal row
-30 air squats
into
15′ amrap
-1′ hollow hold
-20 cal row
-30 air squats

Donnerstag

08/03/2018

wod
strength
4×10 double kb/db strict press

metcon
9′ amrap:
-7 
thrusters 40/60kg
-14 toes to bar
-21 box steps

assistance
-10 kb strict presses + alap overhead hold left
-10 kb strict presses + alap overhead hold right

basic strength & technique
modul I – squats

endurance
10 rounds for time:
-10/10 kb snatches
-10 pull ups
-10 push ups
-10/10 one arm kb overhead lunges

Freitag

09/03/2018

wod
strength
4 weeks strength cycle
5×3 pull ups/bent over rows
90“ rest

metcon
in teams of two – for time:
-100 burpee pull ups / deadhang
-100 ring dips / ring support hold
-100 kb clean & jerk / farmers hold
A is doing the dynamic exercise
while B is holding the static position,
split as you like

basic strength & technique
modul II – presses

endurance
39′ e3mom:
1st – 20 ring rows / 20 burpees
2nd – 30 air squats / 30 double unders
3rd – 40 russian swings / 40 mountain climbers

girls
run & row

Samstag

10/03/2018

wod
skillwork
workout skills

metcon
open wod 18.3

Sonntag

11/03/2018

wod
strength
6×4 paused back squats
3“ pause in the bottom position

metcon
5 rounds 50“ on/10“ off:
-kb get up left
-kb get up right
-active hip extension
-25“ anterior + 25“ posterior shoulder rotations
-seated pike stretch
easy pace – focus on movement quality!

basic strength & technique
modul III – basic lifts