„Change your thoughts and you change your world.“ – Norman Vincent Peale

Montag

07/05/2018

wod
strength
8′ e2mom:
-8 strict press
2′ rest
then
1 max effort strict press with the same weight
 

metcon
for time:
„fran“
21-15-9
-thrusters
-pull ups

assistance
for 90“ every 2“:
-1 band pull apart
30“ rest
then
-100 fast band pull aparts

basic strength & technique
modul II – presses

endurance
10′ amrap
-50 air squats
-20 push ups
2′ rest
10′ amrap
-40 jumping pull ups
-30 kb russian swings
2′ rest
10′ amrap
-30 burpees
-40 russian twists

Dienstag

08/05/2018

wod
metcon
in teams of 2 – for time.
buy in – 1500m row
-12 synchro toes to bar
-12 synchro db burpees
-10 jumping slam balls
-9 synchro toes to bar
-9 synchro db burpees
-20 jumping slam balls
-6 synchro toes to bar
-6 synchro db burpees
-30 jumping slam balls

basic strength & technique
modul III – basic lifts

endurance
40′ of 40“ work/20“ rest:
-burpees over the box
-sit ups
-jumping lunges
-ring rows
-hollow hold
-push ups
-pull up hang
-goblet squats

girls
tabata

Mittwoch

09/05/2018

wod
strength
20-15-10-5
-back squats
increase weight
rest as needed

metcon
for time:
30-20-10
-weighted box steps
-push ups
10l farmers walk after each round

basic strength & technique
modul IV – gymnastics

endurance
for time:
4000/5000m row
every 400/500m
– 6 burpees over the rower
-6/6 kb clusters

Donnerstag

10/05/2018

wod
skillwork
double unders

metcon
20′ emom:
even – amrap kb snatches
odd – 30 double unders

assistance
4 rounds of:
-8/8 kb windmills
-10/10 get up sit ups

basic strength & technique
modul V – kettlebells

Freitag

11/05/2018

wod
metcon
5 rounds of 3′ amrap:
-20 wall ball shots
-10 deadlifts
– amrap lateral burpees
2′ rest after each round

assistance
tabata hollow hold

basic strength & technique
modul I – squats

endurance
40′ of 40“ work/20“ rest:
-burpees over the box
-sit ups
-jumping lunges
-ring rows
-hollow hold
-push ups
-pull up hang
-goblet squats

girls
ergo time

Samstag

12/05/2018

wod
metcon
fight gone bad style
5 rounds of 1′ work on each exercise:
-burpees over the box
-kb russian swings
-cal ergo
-double db cleans
-russian twists
1′ rest

Sonntag

13/05/2018

wod
strength
8′ e2mom:
-8 pull ups
2′ rest
then
1 max effort pull ups

metcon
10 rounds for time:
-250m row
-1 rope climb

basic strength & technique
modul II – presses

endurance
40′ of 40“ work/20“ rest:
-burpees over the box
-sit ups
-jumping lunges
-ring rows
-hollow hold
-push ups
-pull up hang
-goblet squats