„It is during our darkest moments that we must focus to see the light. – Aristoteles

Montag

02/07/2018

wod
strength
5×12 push jerks
90′ rest between sets
metcon
„Cindy“
20′ amrap:
-5 pull ups
-10 push ups
-15 squats

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
50-40-30-20-10-20-30-…
-kb russian swings
-shoulder to overhead
-goblet squats
-burpees

Dienstag

03/07/2018

wod
skillwork
snatch

metcon
4 rounds for time:
-15 snatches
-10 burpees box steps

assistance
3×10-20 wall facing shoulder taps

endurance
20′ e2mom
-30 double unders + 15 wallball shots
into
20′ e2mom
-10 burpees + 20 kb russian swings

girls
cz bbp

Mittwoch

04/07/2018

wod
strength
-20/20 one leg deadlifts
-15/15 one leg deadlifts
-10/10 one leg deadlifts
-5/5 one leg deadlifts
increase weight

metcon
for time:
-17/20 cal row
-15 v-ups
-5 deadlifts
-17/20 cal row
-15 v-ups
-4 deadlifts
-17/20 cal row
-15 v-ups
-3 deadlifts
-17/20 cal row
-15 v-ups
-2 deadlifts
-17/20 cal row
-15 v-ups
-1 deadlift
start with 70% of your 1RM deadlift
and increase weight every round

basic strength & technique
modul I – squats

endurance
15 rounds of 40“ on / 20“ off:
-ring dips
-row
-burppes over rower
2′ rest
then
15 rounds of 40“ on / 20“ off:
-ring rows
-row
-burppes over rower
buy out – 100 air squats

Donnerstag

05/07/2018

wod
strength
10′ emom:
odd – 8 ring dips
even – 8 
(deficit) ring rows

metcon
25′ for quality:
-10 wall squats
-10 anterior shoulder rotations
-10 posterior shoulder rotations
-10 hollow rocks with alu stick
-5 skin the cat

endurance
40′ amrap:
50-40-30-20-10-20-30-…
-kb russian swings
-shoulder to overhead
-goblet squats
-burpees

Freitag

06/07/2018

wod
strength
4×8 overhead squats
+ 1 set max effort with the same weight

metcon
for time:
-50 db/kb snatch
-50 double db/kb front rack lunges
-50 burpees over db

finisher
in teams of 2:
100 cal on any ergo as fast as possible

endurance
20′ e2mom
-30 double unders + 15 wallball shots
into
20′ e2mom
-10 burpees + 20 kb russian swings

girls
strength endurance

Samstag

07/07/2018

wod
metcon
in teams of 3 – 5 rounds of 3′ on/1′ off:
-A is doing 1′ max rep fat bar hang cleans
-B is doing 1′ max cal on ergo
-C is doing 1′ max rep t2b
rotate after each minute
1′ rest after one full round

Sonntag

08/07/2018

wod
skillwork
handstand push up
metcon
12′ amrap:
-1 man maker
-3 strict handstand push ups
-5 thrusters 40/60kg

basic strength & technique
modul II – presses