„Work like you don’t need the money. Love like you’ve never been hurt. Dance like nobody’s watching.“ – Satchel Paige

Montag

19/03/2018

wod
strength
3 weeks strength endurance
-3×20 back squats

 

metcon
6 rounds for time:
-10 db/kb goblet squats
-1 length one arm overhead walking lunges
-10 db/kb snatches
-1 length overhead walking lunges

basic strength & technique
modul II – presses

endurance
teams of 2 – 40′ amrap:
-100 back squats 30/40kg
-80 pull ups
-60 shoulder to overhead 30/40kg
-100 front squats 20/30kg
-80 pull ups
-60 shoulder to overhead 20/30kg
-100 synchro air squats
-80 pull ups
-60 shoulder to overhead 20/30kg
-rest of the time burpees

Dienstag

20/03/2018

wod
strength
8′ amrap:
-strict pull ups

metcon
14′ amrap:
2-4-6-8-…
-kb russian swings
-sit ups

assistance
tabata l-hang

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
3-6-9-12….
-wallball shots
-sit ups
-kb russian swings
-burpees

Mittwoch

21/03/2018

wod
skillwork
squat clean

metcon
5×3′ amrap/ 1′ rest:
-10 squat cleans
rest of the time
-lateral burpees
score = burpees

basic strength & technique
modul IV – gymnastics

endurance
teams of 2 – 40′ amrap:
-100 back squats 30/40kg
-80 pull ups
-60 shoulder to overhead 30/40kg
-100 front squats 20/30kg
-80 pull ups
-60 shoulder to overhead 20/30kg
-100 synchro air squats
-80 pull ups
-60 shoulder to overhead 20/30kg
-rest of the time burpees

Donnerstag

22/03/2018

wod
strength
3 weeks strength endurance
-3×20 floor press

metcon
27-21-15-9 – for time:
-toes to bar
between every round
-50 double unders

assistance
tabata pike hold

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
3-6-9-12….
-wallball shots
-sit ups
-kb russian swings
-burpees

Freitag

23/03/2018

wod
metcon
teams of 3 – for time:
-120 cal ergo
-120 pull ups
-100 cal ergo
-100 handstand push ups
-80 cal ergo
-80 pull ups
-60 cal ergo
-60 handstand push ups
only one is working

Samstag

24/03/2018

wod
skillwork
workout skills

metcon
open wod 18.5

Sonntag

25/03/2018

wod
strength
6×6 deadlifts
2′ rest

metcon
-150 heavy kb russian swings 24/32kg
everytime you take a break
you have to do burpees
1st time – 25 burpees
2nd – 20 burpees
3rd – 15 burpees
4th – 10 burpees
from 5th – 5 burpees

endurance
teams of 2 – 40′ amrap:
-100 back squats 30/40kg
-80 pull ups
-60 shoulder to overhead 30/40kg
-100 front squats 20/30kg
-80 pull ups
-60 shoulder to overhead 20/30kg
-100 synchro air squats
-80 pull ups
-60 shoulder to overhead 20/30kg
-rest of the time burpees