„Nothing is impossible, the word itself says ‚I’m possible‘! – Audrey Hepburn

Montag

11/06/2018

wod
strength
3×20 double kb front squats

metcon
for time:
-100 toes to bar
everytime you break
you have to do 15 wall balls shots
assistance
3×12 back rack side squats
(empty barbell)

basic strength & technique
modul II – presses

endurance
for reps:
5′ amrap
-5 goblet squats
-5 push ups
2′ rest
then
6′ amrap
-6 burpees
-6 kb snatches
2′ rest
then
7′ amrap
-7 v-ups
-7 kb swings
2′ rest
then
8′ amrap
-8 overhead lunges
-8 jumping pull ups

Dienstag

12/06/2018

wod
skillwork
bar muscle up

metcon
18′ emom:
1st – 3 bar muscle ups
2nd – 12 overhead lunges 40/60kg
3rd – 12 burpees

finisher
3 rounds of:
-12 hollow rocks
-10 alternating single leg v-ups
-8 v-ups
-6 straddle v-ups

basic strength & technique
modul III – basic lifts

endurance
35′ emom:
1st – 10 air squats + 5 burpees
2nd – 10 push ups + 5 burpees
3rd – 10 v-ups + 5 burpees
4th – 10 deadlifts 20/30kg + 5 burpees
5th – rest

girls
tabata

Mittwoch

13/06/2018

wod
skillwork
clean & jerk complex:
-1 power clean
-1 hang power clean
-1 power jerk
find your daily max,
drop down to 80%
and do 3 additional sets

metcon
12′ e2mom
-2 power cleans &  jerk
-12/15 cal row

basic strength & technique
modul IV – gymnastics

endurance
4 rounds for time:
-30 cal row
-30 burpees
-120 double unders

Donnerstag

14/06/2018

wod
strength
6×3 c2b pull ups

metcon
25′ for quality:
-5/5 windmills
-5/5 kb/db overhead squats
-10 wallfacing shouldertaps
-30“ l-hang

basic strength & technique
modul V – kettlebells

endurance
for reps:
5′ amrap
-5 goblet squats
-5 push ups
2′ rest
then
6′ amrap
-6 burpees
-6 kb snatches
2′ rest
then
7′ amrap
-7 v-ups
-7 kb swings
2′ rest
then
8′ amrap
-8 overhead lunges
-8 jumping pull ups

Freitag

15/06/2018

wod
strength
e2mom:
-5 deadlifts @ 75%
-3 deadlifts @ 80%
-5 deadlifts @ 80%
-3 deadlifts @ 85%
-5 deadlifts @ 85%
-3 deadlifts @ 90%

metcon
10′ amrap:
-30 double unders
-20 db/kb snatches
-10 v-ups

assistance
3×5-10 (weighted) pass throughs in arch position

basic strength & technique
modul I – squats

endurance
35′ emom:
1st – 10 air squats + 5 burpees
2nd – 10 push ups + 5 burpees
3rd – 10 v-ups + 5 burpees
4th – 10 deadlifts 20/30kg + 5 burpees
5th – rest

girls
ergo time

Samstag

16/06/2018

wod
metcon
in teams of 2 – for time:
buy in – 100 cal row/bike/ski
then
20 rounds of
-20 box steps
-15 shoulder to overhead 30/50kg
-10 pull ups
only on is working

Sonntag

17/06/2018

wod
strength
5 rounds of:
-5 double kb strict press + amrap double kb push press
metcon
for time:
21-18-15-12-9-6
kb clean &jerk
10 burpees box steps after each round

basic strength & technique
modul II – presses