„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

Improvement of Movement
max. Push Up Test

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
45′ amrap:
-1 round run
-50 jumping pull ups
-20 burpees
-1 round run
-45 jumping pull ups
-20 burpees
-1 round run
-40 jumping pull ups
-20 burpees
-1 round run

decrease 5 jumping pull ups every round

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 toes to bar
buy out – 100 double unders

Improvement of Movement
max. Push Up Test

basic strength & technique
modul V – kettlebells

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

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
-20“ ring support hold
-10 overhead squats with light/empty bar

basic strength & technique
modul I – squats

endurance
45′ amrap:
-1 round run
-50 jumping pull ups
-20 burpees
-1 round run
-45 jumping pull ups
-20 burpees
-1 round run
-40 jumping pull ups
-20 burpees
-1 round run

decrease 5 jumping pull ups every round

Freitag

22/06/2018

wod
skillwork
-kb clean & jerk
-kb snatch

metcon
in teams of 2 – for time:
buy in – 2 rounds of
-30 partner sit ups
-1 round run
then
-40 burpees
-40 kb clean & jerk
-40 pull ups
-30 burpees
-30 kb snatches
-30 pull ups
-20 burpees
-20 kb clean & jerk
-20 pull ups
-10 burpees
-10 kb snatches
-10 pull ups

Improvement of Movement
max. Push Up Test

Samstag

23/06/2018

wod
metcon
for reps:
8′ amrap
-10 v-ups
-6 thrusters 20/30kg
2′ rest
then
8′ amrap
-20 sit ups
-8 ground to overhead 10/20kg
2′ rest
then
8′ amrap
-30 russian twists 10/20kg
-10 weighted box steps 10/20kg

basic strength & technique
modul II – presses

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 sumo deadlift high pulls 20/28kg
-12 goblet squats 20/28kg
-12 kb russian swings 20/28kg

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