„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 IV – gymnastics

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
3 rounds for time:
-30 kb russian swings 16/24kg
-20 kb push press 16/24kg

assistance
tabata:
– l- hang

endurance
40′ emom:
1st – 10 burpees
2nd – 20 kb russian swings
3rd – 15/20 push ups
4th – 25 squats
5th – 30“ hollow hold

Mittwoch

08/08/2018

wod
metcon
teams of 2 – for time:
buy in – 50 synchro burpees
then
-1 round run
-100 synchro squats
-1 round run
-80 partner sit ups
-1 round run
-60 synchro squats
-1 round run
-40 partner sit ups
-1 round run
-20 synchro squats
buy out – 50 synchro burpees

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

Donnerstag

09/08/2018

wod
skillwork
squat snatch

metcon
for time:
-5 squat snatches
-5 overhead squats
-5 behind the neck push press
-4 squat snatches
-4 overhead squats
-4 behind the neck push press
-3 squat snatches
-3 overhead squats
-3 behind the neck push press
-2 squat snatches
-2 overhead squats
-2 behind the neck push press
add weight each round

endurance
40′ emom:
1st – 10 burpees
2nd – 20 kb russian swings
3rd – 15/20 push ups
4th – 25 squats
5th – 30“ hollow hold

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

Samstag

11/08/2018

wod
skillwork
double unders

metcon
for time:
-100 double unders
-10/10 kb one arm thrusters
-75 double unders
-10/10 kb one arm thrusters
-50 double unders
-10/10 kb one arm thrusters
-25 double unders
-10/10 kb one arm thrusters

Sonntag

12/08/2018

wod
strength
6×3 sumo deadlifts
increase weight to your 3rm
metcon
20′ emom:
odd – 5 sumo deadlifts 80/100kg
even – 10 toes to bar
basic strength & technique
modul I – squats

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