„The question isn’t who is going to let me; it’s who is going to stop me.“ – Ayn Rand

Montag

20/08/2018

wod
strength
10′ emom:
-5 strict pull ups

metcon
for time:
-80 burpees
emom – 5 kb one arm thruster
3′ rest
then
-100 kb one arm thrusters
emom – 5 burpees

 

basic strength & technique
modul I – squats

endurance
40′ emom:
1st – 10 box steps + 5 burpees
2nd – 50 double unders
3rd – 20 wallball shots
4th – 20 push ups
5th – 20 hollow rocks

Dienstag

21/08/2018

wod
metcon
for time:
-50 kb russian swings 20/28kg
-25 toes to bar
-10 ground to overhead 15/20kg
-50 kb russian swings 20/28kg
-20 toes to bar
-10 ground to overhead 15/20kg
-50 kb russian swings 20/28kg
-15 toes to bar
-10 ground to overhead 15/20kg
-50 kb russian swings 20/28kg
-10 toes to bar
-10 ground to overhead 15/20kg
-50 kb russian swings 20/28kg
-5 toes to bar
-10 ground to overhead 15/20kg

assistance
3 rounds of:
-10“ german hang
-20“ l-hang
-2 wall walks

endurance
for reps:
15′ amrap
-50 cal row
-50 kb russian swings
-25 burpee box steps
2′ rest
15′ amrap
-20 cal row
-20 kb russian swings
-10 burpee box steps

girls
ergo time

Mittwoch

22/08/2018

wod
strength
3 supersets:
-15 floor press
-15 double kb bent over rows

metcon
15′ amrap:
1-2-3-4-..
-squats
-regenade rows
-jumping lunges
-sit ups

finisher
4 rounds of:
-10 hollow rocks
-10 tuck ups
-10“ hollow hold
30“ rest

basic strength & technique
modul II – presses

endurance
40′ row for calories
e5mom 2 rounds of –
-15 wallball shots
-10 push ups
-5 pull ups

Donnerstag

23/08/2018

wod
skillwork
touch and go snatch

metcon
10′ emom
-6 touch and go snatches
choose a weight you can maintain
6 smooth touch and go snatches
3′ rest
then
5′ amrap
-3 snatches
-6 lateral burpees

assistance
3 rounds with empty barbell:
-3 snatch balance
-3 overhead squats

endurance
40′ emom:
1st – 10 box steps + 5 burpees
2nd – 50 double unders
3rd – 20 wallball shots
4th – 20 push ups
5th – 20 hollow rocks

Freitag

24/08/2018

wod
metcon
5 rounds for time:
-25 cal row
-20 goblet squats 24/32
-15 sumo deadlift high pulls 24/32

endurance
for reps:
15′ amrap
-50 cal row
-50 kb russian swings
-25 burpee box steps
2′ rest
15′ amrap
-20 cal row
-20 kb russian swings
-10 burpee box steps

girls
tabata

Samstag

25/08/2018

wod
metcon
teams of 3 – for time:
-100 synchro squats
-100 push ups
-80 synchro burpees
-80 pull ups
-60 synchro squat jumps
-60 handstand push ups
-40 synchro burpees
-40 c2b pull ups
-20 synchro jumping lunges
-20 muscle ups or
20 strict dips/20 strict pull ups
in the non synchro movements
only one is working!

Sonntag

26/08/2018

wod
strength
10′ emom:
-6 deadlifts

metcon
teams of 3 or 4- as a relay
5 rounds each:
-14/20cal assault bike
-20 jumping lunges
this is a high intensity workout,
try to go all out in every round!

 

basic strength & technique
modul III – basic lifts

endurance
40′ emom:
1st – 10 box steps + 5 burpees
2nd – 50 double unders
3rd – 20 wallball shots
4th – 20 push ups
5th – 20 hollow rocks