„You cannot shake hands with a clenched fist.“ – Indira Gandhi

Montag

12/03/2018

wod
skillwork
handstand push up

 

metcon
for time:
-1′ hollow hold
-20 strict handstand push ups
-30 one arm kb overhead lunges
-40 pull ups
-50 kb swings
-60 cal ski/bike/row

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-50 kb swings
-40 box steps
-30 plate ground to overhead
-20 kb push press
-10 pull ups

Dienstag

13/03/2018

wod
strength
4 weeks strength cycle
1RM deadlift

metcon
for time:
minute 0-6
-100 double unders
-50 box steps
-25 deadlifts 40/60kg
minute 6-12
-25 deadlifts 40/60kg
-50 box steps
-100 double unders
if you finish prior 6′ –> rest

assistance
accumulate 3′ l-sit or l-hang

basic strength & technique
modul V – kettlebells

endurance
modified 18.1
20′ amrap
-8 toes to bar
-10 kb clean & jerk
-14 burpees
5′ rest
20′ amrap
– 8 v ups
-10 kb snatches
-14 burpees

girls
leg day

Mittwoch

14/03/2018

wod
skillwork
split jerk

strength
work up to a heavy double split jerk

metcon
16′ emom:
1st – 6 front squats
2nd – 6 shoulder to overhead
3rd – 6 thrusters
4th – 6 lateral burpees

basic strength & technique
modul I – squats

endurance
10′ amrap
-1l one arm kb overhead lunges left
-15 thrusters left
-1l one arm kb overhead lunges right
-15 thrusters right
2′ rest
10′ amrap
-1l bear crawl
-15 hollow rocks
-1l bear crawl
-15 arch rocks
2′ rest
10′ amrap
-1l burpee broad jump
-20 kb swings
-1l burpee broad jump
-20 push ups

Donnerstag

15/03/2018

wod
strength
15-12-9-6-3
backsquats
increase weight every set

metcon
for time:
21-15-9
-jumping slamballs
9-6-3
-bar muscle ups

assistance
3×12/12 split squats or box pistols

basic strength & technique
modul II – presses

endurance
40′ amrap:
-50 kb swings
-40 box steps
-30 plate ground to overhead
-20 kb push press
-10 pull ups

Freitag

16/03/2018

wod
metcon
in teams of 2 – 3 rounds for time:
-80/100 cal row
-80 toes to bar
-30 man maker
only one is working

basic strength & technique
modul III- basic lifts

endurance
modified 18.1
20′ amrap
-8 toes to bar
-10 kb clean & jerk
-12/14 cal row
5′ rest
20′ amrap
– 8 v ups
-10 kb snatches
-12/14 cal row

girls
core

Samstag

17/03/2018

wod
skillwork
workout skills

metcon
open wod 18.4

Sonntag

18/03/2018

wod
strength
4 weeks strength cycle
1RM pull up

metcon
recovery WOD – 25′ emom:
1st – hip flow
2nd – backroll to squat
3rd – kb windmill left
4th – kb windmill right
5th – dive bombers

basic strength & technique
modul IV- gymnastics