„The only thing necessary for the triumph of evil is for good men to do nothing. – Edmund Burke

Montag

28/05/2018

wod
strength
overhead squat waves
2 rounds of:
-2×6 reps
increase weight
-2×4 reps
increase weight
-2×2 reps
decrease weight and start again

 

metcon
for time:
-20 toes to bar
-20 cal row
-20 overhead lunges 30/40kg
-15 toes to bar
-15 cal row
-15 overhead lunges 30/40kg
-10 toes to bar
-10 cal row
-10 overhead lunges 30/40kg

 

finisher
tabata:
-hollow rocks
-arch rocks

basic strength & technique
modul V – kettlebells

endurance
for time:
-200 russian twists
-100 air squats
-50 burpees
-100 lunges
-200 kb swings

Dienstag

29/05/2018

wod
metcon
36′ emom:
1st – 30 double unders
2nd – 20 push ups
3rd – 20 kb russian swings 16/24kg
4th – 20 sit ups
5th – 30“ row
6th – rest

basic strength & technique
modul I – squats

endurance
5 rounds of 40“on /20“ off:
-ring rows
-squats
-push ups
-kb deadlifts
-row
-burpees
-sit ups
-kb russian swings

girls
cz bbp

Mittwoch

30/05/2018

wod
skillwork
cluster

metcon
for time:
-10 clusters
-18 pull ups
-8 clusters
-16 pull ups
-6 clusters
-14 pull ups
-4 clusters
-12 pull ups
-2 clusters
-10 pull ups
increase weight every round

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

basic strength & technique
modul II – presses

endurance
3 rounds for time:
-50 cal assault bike
-50 cal row
-100 double unders

Donnerstag

31/05/2018

wod
strength
10′ emom:
– 7 bent over rows

metcon
25′ for quality:
– 20 kosac squats
– 10/10 kb windmills
– 2l bearcrawl
-1′ deadhang

basic strength & technique
modul III – basic lifts

endurance
5 rounds of 40“on /20“ off:
-ring rows
-squats
-push ups
-kb deadlift
-row
-burpees
-sit ups
-kb russian swings

Freitag

01/06/2018

wod
skillwork
ring muscle up

metcon
14′ amrap:
3-6-9-12-…
-kb russian swings
-weighted box step overs
-2 ring muscle ups after every round

assistance
5 rounds – 30“ on/30“ off:
– ring support hold

basic strength & technique
modul IV – gymnastics

endurance
5 rounds of 40“on /20“ off:
-ring rows
-squats
-push ups
-kb deadlifts
-row
-burpees
-sit ups
-kb russian swings

girls
strength endurance

Samstag

02/06/2018

wod
strength
deficit deadlift waves
2 rounds of:
-2×6 reps
increase weight
-2×4 reps
increase weight
-2×2 reps
decrease weight and start again

metcon
kettlebell „DT“
10 rounds for time:
-12 kb deadlifts 
20/28kg
-9 kb cleans 
20/28kg
-6 kb shoulder to overhead 20/28kg
use one kettlebell
and switch arm after every round

Sonntag

03/06/2018

strength
3×16 kb/db push press
 

metcon
20′ emom:
1st – 20 wallballs
2nd – 30“ l-sit on parallettes
3rd – 15 burpees
4th – 50“ wall facing handstand hold
5th – rest

basic strength & technique
modul V – kettlebells