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

Montag

12/03/2018

wod
skillwork
handstand push up

 

metcon
for time:
-10 burpees
-20 strict handstand push ups
-10 burpees
-30 one arm kb overhead lunges
-10 burpees
-40 pull ups
-10 burpees
-50 sit ups
-10 burpees

basic strength & technique
modul III – basic lifts

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
emom – 15 kb russian swings 24/32kg
minute 6-12
-100 kb russian swings 24/32kg
emom – 15 double unders
if you finish prior 6′ –> rest

assistance
accumulate 3′ l-sit or l-hang

basic strength & technique
modul IV – gymnastics

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

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 V – kettlebells

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

Donnerstag

15/03/2018

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

metcon
for time:
21-15-9
-wallball shots
9-6-3
-bar muscle ups

assistance
3×12/12 split squats or box pistols

basic strength & technique
modul I – squats

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

Freitag

16/03/2018

wod
metcon
for time:
buy in – 100 russian twists
then
3 rounds of
-20 toes to bar
-10 man maker
buy out – 100 sit ups
25′ time cap

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

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