„Being entirely honest with oneself is a good exercise.“ – Sigmund Freud

Montag

23/04/2018

wod
strength
5×4 excentric chin ups
 

metcon
6 rounds for time:
-12 goblet squats
-8 burpees
-5 chin ups

assistance
3 supersets:
-12 skull crusher
-12 biceps curls

basic strength & technique
modul II – presses

endurance
for time:
buy in – 100 kb swings
then
25′ amrap
-5 pull ups
-10 push ups
-15 air squats
buy out – 100 kb swings

Dienstag

24/04/2018

wod
skillwork
touch and go power snatch

metcon
for time:
75 power snatches
emom – 25 double unders
time cap – 15′

basic strength & technique
modul III – basic lifts

endurance
12′ amrap
-12 kb deadlifts 28/32kg
-10 burpees
2′ rest
12′ amrap
-12 jumping lunges
-10 burpees
2′ rest
-12 shoulder to overhead 15/20 kg
-10 bar facing burpees

Mittwoch

25/04/2018

wod
strength
12′ e2mom:
-6 back squats
2′ rest
then
1 max effort back squat with the same weigh

metcon
12′ emom:
even: 12 wallballs
odd: 12 pull ups
add one rep in each movement each round

assistance
tabata:
-pistol bottom position left
-pistol bottom position right

basic strength & technique
modul IV – gymnastics

endurance
for time:
buy in – 100 kb swings
then
25′ amrap
-5 pull ups
-10 push ups
-15 air squats
buy out – 100 kb swings

Donnerstag

26/04/2018

wod
strength
4×10 ring dips

metcon
25′ amrap for quality:
-12 good mornings (empty bar)
-12 landmine rotations
-12 double db/kb overhead lunges
-12 reverse flys
-6 strict toes to bar

basic strength & technique
modul V – kettlebells

endurance
12′ amrap
-12 kb deadlifts 28/32kg
-10 burpees
2′ rest
12′ amrap
-12 jumping lunges
-10 burpees
2′ rest
-12 shoulder to overhead 15/20 kg
-10 bar facing burpees

Freitag

27/04/2018

wod
strength
12′ e2mom
6 deadlifts
2′ rest
then
1 max effort deadlift with the same weight

metcon
7′ amrap:
4-8-12-16-…
-deficite push ups (on kb handles)
-double kb deadlifts
2l farmers walk after each round

assistance
300 russian twists
emom – 10 v-ups
(start with v-ups)

Samstag

28/04/2018

wod
skillwork
toes to bar

metcon
in teams of 2 – for time:
-100 toes to bar
-60 sync. db/kb snatches
-50 sync. goblet squats
-40 db/kb shoulder to overhead
-100 cal ergo

basic strength & technique
modul I – squats

Sonntag

29/04/2018

wod
strength
100 ring rows in as few sets as possible

metcon
21′ emom:
1st – amrap burpees
2nd – amrap handstand walk /
wallfacing handstand hold
3rd – amrap heavy kb swings

endurance
for time:
buy in – 100 kb swings
then
25′ amrap
-5 pull ups
-10 push ups
-15 air squats
buy out – 100 kb swings