„Think in the morning. Act in the noon. Eat in the evening. Sleep in the night.“ – William Blake

Montag

26/03/2018

wod
strength
10′ emom:
x pull ups
x is the amount of reps you can repeat at least 4 times unbroken.
after that, split the sets or use scaling variations.
if you need to scale,

go from hard to easy scaling

 

metcon
„cindy“
20′ amrap:
-5 pull ups
-10 push ups
-15 air squats

basic strength & technique
modul I – squats

endurance
42′ emom:
1st – 10/12 cal row
2nd – 10 box steps + 5 burpees
3rd – 8/10 cal bike
4th – 15 push ups
5th – 15 wallball shots
6th – rest

Dienstag

27/03/2018

wod
skillwork
power snatch

metcon
20′ amrap:
-30 power snatches 25/30kg
-30 burpees
-20 power snatches 35/50kg
-30 burpees
-10 power snatches 45/60kg
-30 burpees
-amrap power snatches 50/70kg

assistance
4′ accumulated hollow hold

basic strength & technique
modul II – presses

endurance
40′ amrap:
-5 pull ups
-10 push ups
-15 squats

girls
ergo time

Mittwoch

28/03/2018

wod
strength
3 weeks strength endurance
-3×15 paused front squats
(2“ in bottom position)

metcon
for time:
-10 jumping slamballs
-20 toes to bar
-30 db/kb snatches
-40 db/kb one arm overhead lunges
-30 db/kb snatches
-20 toes to bar
-10 jumping slamballs
15′ timecap

basic strength & technique
modul III – basic lifts

endurance
teams of 2:
-5000m row for time
change every 500m
before you are allowed to change
the resting partner needs to finish
-20 goblet squats
-10 burpees
2′ rest
then
3000m row for time
before you are allowed to change
the resting partner needs to finish
-20 kb russian swings
-10 burpees
45′  timecap

Donnerstag

29/03/2018

wod
skillwork
bar muscle up

metcon
15′ emom
1st – 5 bar muscle ups
2nd – 10 deadlifts 65/90kg
3rd – 30 double unders

assistance
4×6 jefferson curls

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-5 pull ups
-10 push ups
-15 squats

Freitag

30/03/2018

wod
skillwork
kb clean & jerk

metcon
for time:
-10 kb clean & jerk left
-30 russian twists
-10 kb clean & jerk right
-30 russian twists
-20 kb clean & jerk left
-30 russian twists
-20 kb clean & jerk right
-30 russian twists
-30 kb clean & jerk left
-30 russian twists
-30 kb clean & jerk right
-30 russian twists

basic strength & technique
modul V – kettlebells

endurance
42′ emom:
1st – 10/12 cal row
2nd – 10 box steps + 5 burpees
3rd – 8/10 cal bike
4th – 15 push ups
5th – 15 wallball shots
6th – rest

girls
shoulders & bizeps

Samstag

31/03/2018

wod
metcon
teams of 2 – for time:
-40 cal row
-40 synchro wallball shots
-80 cal row
-80 synchro wallball shots
-40 cal row
-40 synchro wallball shots

Sonntag

01/04/2018

wod
strength
3 weeks strength endurance
-3×15 paused strict press
(2“ in top position)

metcon
recovery wod
20′ amrap:
-1′ shuttle run
-6/6 side squats ( with empty barbell)
-8/8 anterior/posterior shoulder rotation
-10/10 one leg deadlifts

basic strength & technique
modul I – squats