„I have the simplest tastes. I am always satisfied with the best.“ – Oscar Wilde

Montag

03/09/2018

wod
strength
4 supersets:
-10 pull ups
-10 shoulder press
2′ rest
 


metcon
3 rounds for time:
-30 cal row
-30 toes to bar
-30 wallball shots 6/9kg

assistance
3 rounds of:
-20 banded triceps extensions
-20 biceps curls

basic strength & technique
modul II – presses

endurance
10 rounds for time:
-20 burpees
-30 wallball shots
-40 sit ups

Dienstag

04/09/2018

wod
metcon
teams of 2 – for time:
i go you go
4 rounds each
-150m row
-4l farmers walk
then
2 rounds each
-300m row
-6l double kb front rack walk
then
1 round each
-500m row
-8l double kb overhead walk
try to pick the weight heavy!

basic strength & technique
modul III – basic lifts

endurance
teams of 2 – 45′ amrap:
-100 alternating db snatches
-100 cal row
-100 one arm thrusters
-100 burpees
-rest of the time max cal row

girls
leg day

Mittwoch

05/09/2018

wod
skillwork
-ring muscle up

gymnastics conditioning
for quality:
-30 ring muscle ups (or progressions)

metcon
5 rounds for time:
-20 box steps
-10 burpees
-5 burpee box steps
1′ rest

basic strength & technique
modul IV – gymanstics

endurance
40′ emom:
1st – 12/14 cal assault bike
2nd – 20 kb russian swings
3rd – 20 squat jumps
4th – 30 russian twists

Donnerstag

06/09/2018

wod
skillwork
hang squat snatch

metcon
for time:
-20 hang squat snatches
-40 double unders
-15 hang squat snatches
-30 double unders
-10 hang squat snatches
-20 double unders
2′ rest
-20 double unders
-10 hang squat snatches
-30 double unders
-15 hang squats snatches
-40 double unders
-20 hang squat snatches

assistance
10′ amrap
-10 v-ups
-10 arch rocks

basic strength & technique
modul V – kettlebells

endurance
10 rounds for time:
-20 burpees
-30 wallball shots
-40 sit ups

Freitag

07/09/2018

wod
strength
4 supersets:
-10 back squats
-10 russian leg curls
2′ rest

metcon
16′ emom:
even – amrap double kb clean
odd – 8 burpees

assistance
3 rounds of:
-20/20 one legged glute bridge
-30 squats

basic strength & technique
modul I – squats

endurance
teams of 2 – 45′ amrap:
-100 alternating db snatches
-100 cal row
-100 one arm thrusters
-100 burpees
-rest of the time max cal row

girls
core

Samstag

08/09/2018

wod
skillwork
handstand push ups

metcon
teams of 3 – 4 rounds for time:
-60 deadlifts
-20 synchro burpees
-30 handstand push ups
only one is working during deadlifts and hspu

Sonntag

09/09/2018

wod
strength
3 rounds of:
-10/10 croc rows
-10/10 one arm shoulder press
-15/15 bulgarian split squats

metcon
for reps:
5′ amrap
-10 ring rows
-20 lunges
1′ rest
5′ amrap
-10 pull ups
-20 plate front rack lunges
1′ rest
5′ amrap
-10 c2b pull ups
-20 plate overhead lunges

basic strength & technique
modul II – presses

endurance
10 rounds for time:
-20 burpees
-30 wallball shots
-40 sit ups