„Find a place inside where there’s joy, and the joy will burn out the pain.– Joseph Campbell

Montag

18/06/2018

wod
skillwork
pistol
 

metcon
16′ emom:
even -10 pistols
odd – 20 kb russian swings 24/32 kg

assistance
3×10 aligator rolls

basic strength & technique
modul III – basic lifts

endurance
40′ emom:
-12 high knees
-10 sit ups
-8 squats
-6 mountain climbers
-4 jumping jacks
-2 burpees
if you can’t finish a round then you get
1 penalty point which is 5 high jump
burpees at the end

Dienstag

19/06/2018

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

metcon
12′ amrap:
-6 power snatches
-12 bar facing burpees

assistance
3×5 dive bombers

basic strength & technique
modul IV – gymnastics

endurance
for reps:
8′ amrap
-1′ run/bike/row/ski
-6 burpees pull ups
1′ rest
8′ amrap
-1:15′ run/bike/row/ski
-8 burpee box jump overs
1′ rest
8′ amrap
-1:30′ run/bike/row/ski
-10 tuck jump burpees
1′ rest
8’amrap
-1:45′ run/bike/row/ski
-12 burpees to target
1′ rest
8′ amrap
-2′ run/bike/row/ski
-14 burpees

girls
upper body

Mittwoch

20/06/2018

wod
strength
e2mom:
-6 back squats
-4 back squats
-2 back squats
-4 back squats
-6 back squats
-4 back squats
-2 back squats
find a challenging weight you can manage 6 reps
and stick to that weight for all sets

metcon
for time:
buy in – 100 double unders
then
3 rounds of
-30 wall ball shots
-15 handstand push ups
buy out – 100 double unders

basic strength & technique
modul V – kettlebells

endurance
for time:
-row 4000/5000m
e3mom – 1 round of „Cindy“
-5 pull ups
-10 push ups
-15 air squats

Donnerstag

21/06/2018

wod
strength
4×15 floor press

metcon
25′ for quality:
-10 seated strict press with light/empty bar
-10 evil wheels
10“ german hang
-10 overhead squats with light/empty bar

basic strength & technique
modul I – squats

endurance
for time: row 4000/5000 km
e3mom 1 round of „Cindy“
-5 pull ups
-10 push ups
-15 air squats

 

Freitag

22/06/2018

wod
skillwork
-double kb clean & jerk
-double kb snatch

metcon
in teams of 2 – for time:
-40 cal bike or row
-40 double kb c&j or snatch
-40 pull ups
-30 cal bike or row
-30 double kb c&j or snatch
-30 pull ups
-20 cal bike or row
-20 double kb c&j or snatch
-20 pull ups
choose one of the two movements from the skillwork and stick to that movement through the whole workout

basic strength & technique
modul II – presses

endurance
for reps:
8′ amrap
-1′ run/bike/row/ski
-6 burpees pull ups
1′ rest
8′ amrap
-1:15′ run/bike/row/ski
-8 burpee box jump overs
1′ rest
8′ amrap
-1:30′ run/bike/row/ski
-10 tuck jump burpees
1′ rest
8’amrap
-1:45′ run/bike/row/ski
-12 burpees to target
1′ rest
8′ amrap
-2′ run/bike/row/ski
-14 burpees

girls
run & row

Samstag

23/06/2018

wod
metcon
outdoor workout
for time:
-16 thruster 20/30kg
-20 toes to bar
-1 x run to the Crosszone Office an back
-12 thruster 30/40kg
-20 toes to bar
-2 x run to the Crosszone Office an back
-8 thruster 40/60kg
-20 toes to bar
-3 x run to the Crosszone Office an back
-4 thruster 45/70kg
-20 toes to bar
-4 x run to the Crosszone Office an back

finisher
5×2 length of prowler push
go heavy and fast!!

Sonntag

24/06/2018

wod
strength
find you daily 3RM in sumo deadlift
then
10′ emom:
-1 sumo deadlift at the same weight of you 3RM
 

metcon
5 rounds:
-12 deadlifts 
30/50kg
-6 hang power clean
30/50kg
-12 frontrack lunges 
30/50kg

basic strength & technique
modul III – basic lifts