„Do all things with love.“ – Og Mandino

Montag

14/05/2018

wod
strength
4-6-8-10-8-6-4
-front squats
find a heavy 4RM and decrease
weight by increasing reps

 

metcon
5 rounds for time:
-30 air squats
-15 push ups
-10 tuck jumps

 

assistance
3 rounds of:
-12/12 single leg glute bridge

basic strength & technique
modul V – kettlebells

endurance
20′ amrap
2-4-6-8-10-…
-kb push press
-kb front rack lunges
1 small round run after echt set
straight into
20′ amrap
2-4-6-8-10-…
-kb swing
-goblet squats
1 small round run after echt set

Dienstag

15/05/2018

wod
skillwork
hang power snatch

metcon
12′ amrap:
-15 hang power snatches
-15 behind the neck presses
-15 lateral burpees

basic strength & technique
modul I – squats

endurance
3 rounds of 40“ on / 20“ off:
-kb one arm swings left
-kb one arm swings right
-front rack lunges left
-front rack lunges right
-kb push press left
-kb push press right
-side plank left
-side plank right
3′ rest

Mittwoch

16/05/2018

wod
strength
12′ e2mom:
-6 pull ups
2′ rest
then
1 max effort pull ups

metcon
for time:
-200 kb swings 24/32 kg
emom -2 wall walks

finisher
1′ on /2′ off:
-burpees
all out!

basic strength & technique
modul II – presses

endurance
20′ amrap
2-4-6-8-10-…
-kb push press
-kb front rack lunges
1 small round run after echt set
straight into
20′ amrap
2-4-6-8-10-…
-kb swing
-goblet squats
1 small round run after echt set

Donnerstag

17/05/2018

wod
metcon
for time:
21-15-9
-wallball shots 6/9kg
-deadlifts 60/90kg
then
100 double unders
21-15-9
-toes to bar
-target burpees
then
100 double unders
21-15-9
-push ups
-kb front rack lunges 20/32kg

basic strength & technique
modul III – basic lifts

endurance
3 rounds of 40“ on / 20“ off:
-kb one arm swings left
-kb one arm swings right
-front rack lunges left
-front rack lunges right
-kb push press left
-kb push press right
-side plank left
-side plank right
3′ rest

Freitag

18/05/2018

wod
strength
-5×10/10 one leg deadlifts
use two kettlebells or one barbell
and go heavy

metcon
12′ emom:
-10 deadlifts 35/50kg
-10 box steps

assistance
3 rounds:
-12 hollow rocks
-alap hollow hold

Samstag

19/05/2018

wod
metcon
in teams of 2 – for time:
buy in – 2 rounds run
then
-60 burpees
-50 sync db/kb sntaches
-40 sync goblet squats
-30 toes to bar
-20 lengths partner carry
buy out – 2 rounds run

finisher
5×4 lengths banded sprints

basic strength & technique
modul IV – gymnastics

Sonntag

20/05/2018

wod
strength
12′ e2mom:
-6 strict press
2′ rest
then
1 max effort strict press with the same weight

metcon
25′ for quality:
-20 side squats
-1′ push up position hold
-20 bent over rows (light weight)
-2′ easy row/bike/run

endurance
20′ amrap
2-4-6-8-10-…
-kb push press
-kb front rack lunges
1 small round run after echt set
straight into
20′ amrap
2-4-6-8-10-…
-kb swing
-goblet squats
1 small round run after echt set