„The journey of a thousand miles begins with one step.“ – Lao Tzu

Montag

02/04/2018

wod
strength
3 weeks strength endurance
-3×20 paused front squats
(2“ in bottom position)
metcon
for time:
-100 burpee box steps
e2mom – 10 goblet squats 20/28kg
basic strength & technique
modul IV – gymnastics

Dienstag

03/04/2018

wod
strength
-30 get ups
go heavy!

metcon
16′ emom:
1st – 10 ring dips
2nd – 15 pull ups
3rd – 20 db/kb snatch
4th – rest

basic strength & technique
modul V – kettlebells

endurance
for reps:
15′ amrap
2-4-6-8-10-…
-air squats
-push ups
-ring rows
3′ rest
15′ amrap
2-4-6-8-10-…
-wall balls
-burpees
-kb russian swings

Mittwoch

04/04/2018

wod
skillwork
cluster

metcon
15′ amrap:
-5 cluster
-5 burpees
-10 sit ups
-20 jumping jacks
-10 cluster
-5 burpees
-10 sit ups
-20 jumping jacks
-15 cluster
-5 burpees
-10 sit ups
-20 jumping jacks
-20 cluster
-5 burpees
-10 sit ups
-20 jumping jacks
-….

assistance
accumulate 3′ farmes walk

basic strength & technique
modul I – squats

endurance
5 rounds for time:
-10 kb clean & jerk left
-20 kb front rack lunges
-10 kb clean & jerk right
-20 kb front rack lunges
-20 burpees

Donnerstag

05/03/2018

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
25′ amrap – for quality:
-1′ double kb/db overhead walk
-10 renegade rows
-10 back squats with empty bar
(slow and controlled)
-20 kb russian swings 12/20kg

basic strength & technique
modul II – presses

endurance
for reps:
15′ amrap
2-4-6-8-10-…
-air squats
-push ups
-ring rows
3′ rest
15′ amrap
2-4-6-8-10-…
-wall balls
-burpees
-kb russian swings

Freitag

06/04/2018

wod
strength
3 weeks strength endurance
-3×20 paused strict press
(2“ in top position)

metcon
for time:
buy in – 30 burpees
then
40-30-20-10
-wallballs
20-15-10-5
-push ups

 Beats Drinks & Disco Pump
CrossZone 1010

Samstag

07/04/2018

wod
strength
find your daily 5RM deadlift
then
-10 singles at your 5RM

metcon
in teams of 2 – 3 rounds for time:
-30 toes to bar
-20 deadlifts 60/80kg
-10 sync. burpees over bar
only one is working

assistance
4×8 russian leg curls

basic strength & technique
modul III – basic lifts

Sonntag

08/04/2018

wod
skillwork
pistol

metcon
for time:
4 rounds of
-20 pistols
-30 sit ups
5′ rest
then 4 rounds of
-20 kb swings
-10 v-ups

finisher
2 rounds 40“ on/20“ off:
-plank
-side plank left
-hollow hold
-side plank right

endurance
5 rounds for time:
-10 kb clean & jerk left
-20 kb front rack lunges
-10 kb clean & jerk right
-20 kb front rack lunges
-20 burpees