„There is only one corner of the universe you can be certain of improving, and that’s your own self.“ – Aldous Huxley

Montag

09/04/2018

wod
strength
 6′ to find your 10RM back squat
then
8,6,4,2 reps with same weight
 in 12′  
 

metcon
8′ amrap:
3-6-9-12-15-…
-wall ball shots
-toes to bar

basic strength & technique
modul III – basic lifts

endurance
35′ amrap:
4-8-12-16-20-24-…
-one arm overhead walking lunges left
-burpees over kb
-one arm overhead walking lunges right
-jumping pull ups

Dienstag

10/04/2018

wod
skillwork
touch and go power snatch

metcon
10′ emom:
-3 touch and go power snatches

finisher
finisher
2 rounds of:
-1′ row/bike/ski (all out!)
-as long as possible deadhang
1′ rest
-1′ row/bike/ski (all out!)
-as long as possible ring support hold
1′ rest

basic strength & technique
modul IV – gymnastics

endurance
40′ emom
1st – 10 push ups
2nd – 20 overhead squats (empty bar)
3rd – 25 kb swings
4th – 30 double unders
5th – rest

girls
run & row

Mittwoch

11/04/2018

wod
skillwork
ring muscle up

metcon
3 rounds for time:
-100 double unders
-30 db/kb snatches
-5 ring muscle ups

assistance
accumulate 2′ l-sit
everytime you drop – 15 sit ups

basic strength & technique
modul V – kettlebells

endurance
row 2000/2500m
e2mom – 10 jumping slam balls
straight into
row 2000/2500m
e2mom – 10 v-ups

Donnerstag

12/03/2018

wod
strength
6 ‚ to find your 10RM deadlift
then
8,6,4,2 reps with same weight
in 12′

metcon
25′ amrap for quality:
-5 jefferson curls
-10/10 one leg deadlifts
-5 skin the cat
-10 goblet squats
-5 dive bombers

basic strength & technique
modul I – squats

endurance
40′ emom
1st – 10 push ups
2nd – 20 overhead squats (empty bar)
3rd – 25 kb swings
4th – 30 double unders
5th – rest

Freitag

13/04/2018

wod
strength
5×4 excentric pull ups

metcon
buy in – 50/70 cal row
then
-30 lengths double kb frontrack carry (heavy)
everytime you drop the kettlebells
you have to do 15 burpees

assistance
3x 10“-15“ german hang

basic strength & technique
modul II – presses

endurance
35′ amrap:
4-8-12-16-20-24-…
-one arm overhead walking lunges left
-burpees over kb
-one arm overhead walking lunges right
-jumping pull ups

girls
upper body

Samstag

14/04/2018

wod
skillwork
overhead squat

metcon
in teams of 2 – 5 rounds for time:
-30 alternating box steps
-20 sync deadlifts 30/40kg
-10 sync overhead squats 30/40kg

assistance
3 rounds:
-10/10 split squats
-20 banded leg curls

Sonntag

15/04/2018

wod
strength
8X3 push jerk

metcon
15′ amrap:
-5 push jerks
-20 kb russian swings
-10 ring dips
-20 kb russian swings
-15 push ups
-20 kb russian swings

basic strength & technique
modul III – basic lifts