„What happens is not as important as how you react to what happens.“ – Oscar Wilde

Montag

10/09/2018

wod
strength
4×4 deadlift @80% of 1RMmetcon
15′ amrap
-15 deadlifts 40/60kg
-30 double unders
-15 toes to bar
-30 double unders

assistance
3 rounds of:
– 8 double kb bent over row
– 8/8 double kb one leg deadlift

basic strength & technique
modul III – basic lifts

endurance
40′ emom:
1st – 10 toes to bar
2nd – 30 double unders / 80 single unders
3rd – 20 kb russian swings
4th – 20 squats
5th – rest

Dienstag

11/09/2018

wod
skillwork
db/kb snatches

metcon
for time:
10-8-6-4-2
-strict handstand push ups
-20 box steps
-20 db/kb snatches

basic strength & technique
modul IV – gymnastics

endurance
for time:
50-40-30-20-10
– plate ground to overhead
-lunges
– russian twists
– weighted box step overs

girls
cz bbp

Mittwoch

12/09/2018

wod
skillwork
squat clean

metcon
clean complex
6′ emom
-1 clean pull
-2 squat cleans
-3 front squats
straight into
10′ amrap
-6 burpees
-8 squats
-10 sit ups

assistance
3 rounds of:
-amrap hanging flutter kicks
then
-alap l-hang

basic strength & technique
modul V – kettlebells

endurance
3′ on / 2′ off:
buy in – 12/15 cal row
then
-4 burpees on plate
-6 thrusters (empty bar)
continue the 3′ on /2′ off pattern until
you reached 100 thrusters
time cap – 45′

Donnerstag

13/09/2018

wod
strength
4 supersets:
-6 strict presses
-amrap floor presses
use same weight for both movements

metcon
20′ for quality:
-3 excentric pull ups
-15 push ups
-10 plate overhead lunges 15/20kg
-5 strict toes to bar

basic strength & technique
modul I – squats

endurance
40′ emom:
1st – 10 toes to bar
2nd – 30 double unders / 80 single unders
3rd – 20 kb russian swings
4th – 20 squats
5th – rest

Freitag

14/09/2018

wod
strength
5×8 double kb front squats
2“ pause in the bottom position

metcon
4 rounds for time:
-30 wallball shots
-20 kb clean and jerk
-10 c2b pull ups

basic strength & technique
modul II – presses

endurance
for time:
50-40-30-20-10
– plate ground to overhead
-lunges
– russian twists
– weighted box step overs

girls
strength endurance

Samstag

15/09/2018

wod
metcon
in teams of 2 – for time:
-100 cal row
15-12-9
-sync deadlifts
-sync hang power cleans
-sync push jerks
then
-100 burpees
12-9-6
-sync deadlifts
-sync hang power cleans
-sync push jerks
then
-100 double unders
9-6-3
-sync deadlifts
-sync hang power cleans
-sync push jerks
increase weight every round

Sonntag

16/09/2018

wod
strength
3 rounds:
-10 chin ups
-5 wall walks
metcon
for reps:
4′ amrap
buy in – 30 kb russian swings
rest of time
-5 ring dips
-10 ring rows
2′ rest
then
4′ amrap
buy in – 40 kb russian swings
rest of time
-10 v-ups
-20 russian twists
2′ rest
then
4′ amrap
buy in – 50 kb russian swings
rest of time
-wall sit

basic strength & technique
modul III – basic lifts