„I have no money, no resources, no hopes. I am the happiest man alive.“ – Henry Miller

Montag

23/07/2018

wod
strength
3×20 front squats
metcon
12′ amrap:
-15 cal row
-10 deadlift 40/60kg
-5 front squat 40/60kg
 

basic strength & technique
modul IV – gymnastics

endurance
for reps:
9′ amrap
-15 push ups
-50 double unders
then
3′ amrap
-burpees
2′ rest
9′ amrap
-20 air squats
-40 russian twists
then
3′ amrap
-burpees
2′ rest
9′ amrap
-25 kb swings
-40 mountain climbers
then
3′ amrap
-burpees

Dienstag

24/07/2018

wod
skillwork
power clean and jerk

metcon
5 rounds for time:
-10 power clean and jerks
-10 pull ups

finisher
3×1′ farmers carry
go heavy!!

endurance
10 rounds for time:
-20 ring rows
-10/10 kb overhead lunges
-20 kb russian swings
-20 goblet squats
-20 v-ups

girls
upper body

Mittwoch

25/07/2018

wod
skillwork
ring muscle up

metcon
12′ emom:
1st – 20 kb russian swings 24/32kg
2nd – 10 burpee box step overs
3rd – 3 ring muscle ups

finisher
in teams of 3 – as fast as possible:
-200 cal bike or row

basic strength & technique
modul V – kettlebells

endurance
45′ emom:
1st – 10/12 cal bike
2nd – 12 burpees
3rd – 10/12 cal row
4th – 50 double unders

Donnerstag

26/07/2018

wod
strength
10′ emom:
-10 bent over rows

metcon
25′ for quality:
-40“ wall facing handstand hold
-30 kb one arm overhead squats
-20 ring rows
-10 slow push ups
work slow and controlled,
focus on perfect movements

endurance
for reps:
9′ amrap
-15 push ups
-50 double unders
then
3′ amrap
-burpees
2′ rest
9′ amrap
-20 air squats
-40 russian twists
then
3′ amrap
-burpees
2′ rest
9′ amrap
-25 kb swings
-40 mountain climbers
then
3′ amrap
-burpees

Freitag

27/07/2018

wod
strength
3-2-1-2-3 man maker
90“ rest
increase weight with decreasing reps

metcon
for time:
21-15-9
-thrusters 30/40kg
-toes to bar
3′ rest
then
21-15-9
-wallball shots 6/9kg
-weighted box steps 5/10kg

endurance
10 rounds for time:
-20 ring rows
-10/10 kb overhead lunges
-20 kb russian swings
-20 goblet squats
-20 v-ups

girls
run & row

Samstag

28/07/2018

wod
in teams of 2 – for time:
4 rounds of
-4 rope climbes
-run to crosszone office and back
into
4 rounds of
-40 db/kb snatches
-40 db/kb overhead lunges
-40 db/kb shoulder to overhead
-40 cal bike/row/ski

finisher
in teams of 2 – for time:
-100 burpees
one is working while the other is doing wall sit

Sonntag

29/07/2018

wod
strength
find your daily 10RM of deadlift
then
8′ e2mom
-5 reps @ weight of your 10RM
metcon
15′ amrap:
-3 deadlifts 80/120kg
-6 strict handstand push up
-9 bar facing burpees

basic strength & technique
modul I – squats