„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

Improvement of Movement
Phase 2 – Tr 1

basic strength & technique
modul IV – gymnastics

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 30/45kg
-10 burpees
-20 sit ups

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

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
14′ amrap:
-25 kb sumo deadlift high pulls
-15 kb russian swings
-10 weighted box step ups
-5 toes to bar

Improvement of Movement
Phase 2 – Tr 2

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

Donnerstag

05/07/2018

wod
strength
10′ emom:
odd – 8 ring dips
even – 8 double kb bent over 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
20′ e2mom
-30 double unders + 15 wallball shots
into
20′ e2mom
-10 burpees + 20 kb russian swings

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
3 rounds of:
-30 russian twists
-alap hollow hold
1′ rest

Improvement of Movement
Phase 2 – Tr 3

Samstag

07/07/2018

wod
metcon
in teams of 2 – for time:
-90 front squats 30/50kg
-1 round run
-90 back squats 30/50kg
-1 round run
-45 front squats 30/50kg
-1 round run
-45 back squats 30/50kg
-1 round run
only one is working

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 I – squats

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