„Try to be a rainbow in someone’s cloud.– Maya Angelou

Montag

25/06/2018

wod
strength
4×8 backsquats
then
1 set max effort with the same weight

metcon
for time:
-50 pull ups
-40 wallball shots
-30 toes to bar
-20 handstand push ups
-100 double unders

assistance
4×15 reverse flys

basic strength & technique
modul IV – gymnastics

endurance
40′ emom:
1st – 10 box jumps + 5 burpees
2nd – 50 double unders
3rd – 20 wallball shots
4th -15 push ups
5th – 15 hollow rocks

Dienstag

26/06/2018

wod
skillwork
bar muscle up

metcon
14′ amrap:
1-2-3-4-5…
-bar muscle ups
after each round
-10 alternating db snatches

finisher
-100 band pull aparts

basic strength & technique
modul V – kettlebells

endurance
10′ amrap
-100 single unders
-15 goblet squats
-10 kb one arm press
2′ rest
then
10′ amrap
-30 mountain climbers
-15 ring rows
-15 push ups
2′ rest
then
10 amrap
– burpee pull ups

girls
leg day

Mittwoch

27/06/2018

wod
strength
12′ e2mom:
1st – 10 strict press
2nd – 8 strict press
3rd – 6 strict press
4th – 4 strict press
5th – 2 strict press
6th – max effort with the last weight
increase weight every round

metcon
4 rounds: as quick as possible
-10 Goblet squat 16/24kg
-10 KB Swing 16/24kg
directly into 50/40 Cal Row
2′ rest
-repeat

basic strength & technique

modul I – squats

endurance
teams of 2
45′ amrap
-100 db alternating db snatches
-100 cal row
-100 one arm thrusters
-100 burpees
-rest of the time max cal row

Donnerstag

28/06/2018

wod
skillwork
clean & jerk

metcon
for time:
-30 clean & jerks
-30 lateral buprees
-20 clean & jerks
-20 lateral burpees
-10 clean & jerks
-10 lateral burpees

basic strength & technique
modul II – presses

endurance
40′ emom:
1st – 10 box jumps + 5 burpees
2nd – 50 double unders
3rd – 20 wallball shots
4th -15 push ups
5th – 15 hollow rocks

Freitag

29/06/2018

wod
metcon
teams of – 2 for time:
-2000m row
-150 wallball shots
-1500m row
-150 push ups
-1000m row
-150 jackknifes

assistance
3 rounds for quality:
– 20“ german hang from bar
– 40“ dead hang from bar

endurance
10′ amrap
-100 single unders
-15 goblet squats
-10 kb one arm press
2′ rest
then
10′ amrap
-30 mountain climbers
-15 ring rows
-15 push ups
2′ rest
then
10 amrap
– burpee pull ups

basic strength & technique
modul III – basic lifts

girls
core

Samstag

30/06/2018

wod
skillwork
-rope climbs

in teams of 5-8 – 12′ amrap:
-rope climb

metcon
tabata:
-jumping lunges
-russian twists
-l- hang

-burpees

finish one 
excercise completely,
then continue with the next

Sonntag

01/07/2018

wod
strength
10′ emom:
odd – 5 strict pull ups
even – 5 strict toes to bar
metcon
for time:
2-4-6-8-10-12-10-8-6-4-2
-deadlifts 70/100kg
4-8-12-16-20-24-20-16-12-8-4
-weighted box steps 10/20kg
basic strength & technique
modul IV – gymnastics