„I have not failed. I’ve just found 10,000 ways that won’t work.“ – Thomas A. Edison

Montag

30/04/2018

wod
strength
10′ e2mom:
-3 back squats
2′ rest
then
1 max effort back squat with the same weight
 

metcon
16′ emom:
1st – 5 burpees / 10 kb front rack lunges
2nd – 10 v-ups / 10 kb front rack lunges
3rd – 15 deadlifts / 10 kb front rack lunges
4th – rest

basic strength & technique
modul III – basic lifts

endurance
40′ emom – 40“on /20“off:
1st – double unders
2nd – ring rows
3rd – squat jumps
4th – plate ground to overhead
5th – landmine rotations

Dienstag

01/05/2018

wod
skillwork
power clean

metcon
for time:
-100 double unders
-10 power cleans
-80 double unders
-8 power cleans
-60 double unders
-6 power cleans
-40 double unders
-4 power cleans
-20 double unders
-2 power cleans
increase weight every round

assistance
4×8 strict one leg toes to bar

basic strength & technique
modul IV – gymnastics

Mittwoch

02/05/2018

wod
strength
4×12 floor press
90“ rest between stets

metcon
15′ amrap:
-10 kb shoulder to overhead 20/28 kg
-15 pull ups
-20 box steps

basic strength & technique
modul V – kettlebells

endurance
12′ amrap
-12 wallball shots
-12 ground to overhead
-12 lunges
-24 russian twists
(use a wall ball for every exercise)
2′ rest
10′ amrap
-10 kb swings
-10/10 shoulder to overhead
-10 goblet squats
(use a kettlebell for every exercise)
2′ rest
8′ amrap
-8 deadlifts 40/60kg
-8 evil wheels
-8 lateral burpees

Donnerstag

03/05/2018

wod
strength
10′ e2mom
-3 deadlifts
2′ rest
then
1 max effort deadlift with the same weight

metcon
25′ amrap for quality:
-8 roll back to squat
-8 renegade rows
-4/4 windmills
-8 jefferson curls

basic strength & technique
modul I – squats

endurance
40′ emom – 40“on /20“off:
1st – double unders
2nd – ring rows
3rd – squat jumps
4th – plate ground to overhead
5th – landmine rotations

Freitag

04/05/2018

wod
skillwork
kipping toes to bar

metcon
for time:
-14 toes to bar
-20 wall ball shots
-12 toes to bar
-20 wall ball shots
-10 toes to bar
-20 wall ball shots
-8 toes to bar
-20 wall ball shots
-6 toes to bar
-20 wall ball shots
-4 toes to bar
-20 wall ball shots

assistance
3 rounds of:
-10 burpee tuck jumps
-15 squat jumps
-30“ paleo seat
2′ rest
go as fast as possible in every round

Samstag

05/05/2018

wod
skillwork
kb snatches

metcon
in teams of 2 – 4 rounds tor time:
-10/10 sync. kb snatches
-30 push ups
-40 kb russian swings
one is doing the active work while the other one
has to hold a static position
push ups – push up position
kb russian swings – kb overhead position

assistance
3 rounds of:
-10 t-raises
-10 v-raises
-10 y-raises

basic strength & technique
modul II – presses

Sonntag

06/05/2018

wod
strength
10′ emom:
-3 strict c2b pull ups

metcon
death by:
-goblet squats 24/32kg
start every round with 10 kb swings

assistance
10′ to find a heavy kb one arm overhead squat

endurance
12′ amrap
-12 wallball shots
-12 ground to overhead
-12 lunges
-24 russian twists
(use a wall ball for every exercise)
2′ rest
10′ amrap
-10 kb swings
-10/10 shoulder to overhead
-10 goblet squats
(use a kettlebell for every exercise)
2′ rest
8′ amrap
-8 deadlifts 40/60kg
-8 evil wheels
-8 lateral burpees