„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 kb swings 16/24kg
-30 toes to bar
-30 wallball shots 6/9kg

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

basic strength & technique
modul I – squats

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

Dienstag

04/09/2018

wod
metcon
for time:
30-20-10
-sumo deadlift high pull
1 round run between the sets
1′ rest
then
-75 double unders
1′ rest
then
30-20-10
-push ups
-russian twists
1 round run between the sets
1′ rest
then
-75 double unders

basic strength & technique
modul II – presses

endurance
teams of 2 – 45′ amrap:
2 rounds of:
-100 alternating db snatches
-100 wallball shots
-100 one arm thrusters
-100 partner sit ups
rest of the time burpees

Mittwoch

05/09/2018

wod
skillwork
-bar muscle up

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

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

basic strength & technique
modul III – basic lifts

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

Donnerstag

06/09/2018

wod
skillwork
hang squat snatch

metcon
for time:
-20 hang squat snatches
-30 kb russian swings 16/20kg
-15 hang squat snatches
-20 kb russian swings 16/20kg
-10 hang squat snatches
-10 kb russian swings 16/20kg
2′ rest
-10 kb russian swings 16/20kg
-10 hang squat snatches
-20 kb russian swings 16/20kg
-15 hang squats snatches
-30 kb russian swings 16/20kg
-20 hang squat snatches

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

endurance
teams of 2 – 45′ amrap:
2 rounds of:
-100 alternating db snatches
-100 wallball shots
-100 one arm thrusters
-100 partner sit ups
rest of the time burpees

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

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 IV – gymnastics

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