„The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.. – Helen Keller

Montag

09/07/2018

wod
strength
3×20 back squatsmetcon
for time:
20-18-16-14-…-2
-toes to bar
10-9-8-7-…-1
-burpee box steps overs

basic strength & technique
modul III – basic lifts

endurance
„Light Murph“
for time:
buy in – 2 rounds run
then
5 rounds of
-10 pull ups
-20 push ups
-30 squats
then
buy out – 2 rounds run
time cap – 50′

Dienstag

10/07/2018

wod
skillwork
ring muscle up

metcon
20′ amrap:
-50 double unders
-30 db/kb snatches
-3 ring muscle ups

assistance
3 rounds of:
-20 hollow rocks
-20 arch rocks

endurance
„Extended Fight Gone Bad“
30′ emom:
1st – wallball shots 6/9kg
2nd – kb sumo deadlift high pulls 24/32kg
3rd – box steps
4th – push press 15/20kg
5th – row
6th – rest

girls
rope & squats

Mittwoch

11/07/2018

wod
skillwork
squat clean

metcon
„Linda“
10-1
-deadlift (1,5 bodyweight)
-floor press (bodyweight)
-squat clean (0,75 bodyweight)

basic strength & technique
modul IV – gymnastics

endurance
for reps:
20 amrap
-50 double unders
-40 kb swings
-30 squats
-20 push ups
-10 t2b
3′ rest
then
20′ amrap:
-50 mountain climbers
-40 kb snatches
-30 lunges
-20 burpees
-10 hollow rocks

Donnerstag

12/07/2018

wod
strength
5/5 kb get ups
4/4 kb get ups
3/3 kb get ups
2/2 kb get ups
1/1 kb get ups
increase weight with decreasing reps

metcon
25′ emom for recovery:
1st – easy bike
2nd – jefferson curls
3rd – air squats
4th – kb bottom up press
5th – skorpion stretch

endurance
„Light Murph“
for time:
buy in – 2 rounds run
then
5 rounds of
-10 pull ups
-20 push ups
-30 squats
then
buy out – 2 rounds run
time cap – 50′

Freitag

13/07/2018

wod
metcon
7 rounds for time:
-5 thrusters 40/60kg
-10 push ups
-15 pull ups
add 2 thrusters each round

finisher
tabata:
-burpees
-bicycle crunshes
-v-ups

endurance
„Extended Fight Gone Bad“
30′ emom:
1st – wallball shots 6/9kg
2nd – kb sumo deadlift high pulls 24/32kg
3rd – box steps
4th – push press 15/20kg
5th – row
6th – rest

girls
shoulders & bizeps

Samstag

14/07/2018

wod
strength
in teams of 5 – 3 rounds:
– amrap prowler push
– amrap yoke carry
– amrap (legless) rope climbes
3′ work at each station
1′ rest between stations

metcon
12′ amrap:
-8/10 cal bike/row/ski
-20 kb russian swings 24/32 kg

Sonntag

15/07/2018

wod
strength
4×10 double kb/db strict press
metcon
20′ amrap:
-6 ring dips
-8 kb one arm overhead squats
-10 target burpees
-20 russian twists

basic strength & technique
modul V – kettlebells