„A single sunbeam is enough to drive away many shadows“ – Francis of Assisis

Montag

06/08/2018

wod
strength
10′ emom:
-5 front squats
metcon
for time:
-30 pull ups
-30 one arm kb overhead lunges
-20 pull ups
-30 one arm kb overhead lunges
-10 pull ups
-30 one arm kb overhead lunges

 

basic strength & technique
modul V – kettlebells

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-t2b

Dienstag

07/08/2018

wod
strength
20′ emom:
even – 10 floor press
odd – 10 bent over rows

metcon
for time:
-20/30 cal assault bike
-30 jumping slam balls
all out!

assistance
tabata:
– l- hang

endurance
40′ emom:
1st – 12/15 cal row
2nd – 20 kb russian swings
3rd – 15/20 push ups
4th – 25 squats
5th – 30“ hollow hold

girls
strength endurance

Mittwoch

08/08/2018

wod
metcon
teams of 2 – for time:
-1000m row
-100 synchro squats
-800m row
-80 synchro push ups
-600m row
-60 synchro toes to bar
-400m row
-40 synchro burpees
-200m row
-20 synchro pull ups

basic strength & technique
modul I – squats

endurance
for time:
20′ amrap
buy in – 100 burpees over the rower
rest of the time
-max cal row
5′ rest
20′ amrap
buy in – 50 burpees over the rower
rest of the time
-max cal row

Donnerstag

09/08/2018

wod
skillwork
squat snatch

metcon
for time:
-50 double unders
-5 squat snatches
-50 double unders
-4 squat snatches
-50 double unders
-3 squat snatches
-50 double unders
-2 squat snatches
add weight each round

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-t2b

Freitag

10/08/2018

wod
metcon
for reps:
10′ amrap
1-2-3-4…
-strict pull ups
after each round
-5 burpee box steps
3′ rest
then
10′ amrap
2-4-6-8…
-kb russian swings 24/32kg
after each round
-5 burpee box steps

endurance
40′ emom:
1st – 12/15 cal row
2nd – 20 kb russian swings
3rd – 15/20 push ups
4th – 25 squats
5th – 30“ hollow hold

girls
cz bbp

Samstag

11/08/2018

wod
metcon
Outdoor teams of 3
A – 1 rope climb + 2l heavy prowler push
B – 20 cal ergo + 2l walking lunges (10/20kg)
C – 15 burpees + 20 kb russian swings (24/32kg)
you are allowed to change
if all 3 are finished with their part

Sonntag

12/08/2018

wod
strength
6×3 sumo deadlifts
increase weight to your 3rm
metcon
12′ amrap:
3-6-9-…
-cleans
-toes to bar

basic strength & technique
modul II – presses