„With the new day comes new strength and new thoughts.“ – Eleanor Roosevelt

Montag

24/09/2018

wod
metcon
teams of 3 – for time:
A
-30 partner wallball shots
-50 dumbbell snatches
B
-4000/5000m row
two team members are doing part A,
while the third team member is rowing,
when part A is completed, switch positions as you like
the workout is finished when the team reaches 4000/5000m on the rower

 

finisher
in teams of 3:
-100/150 cal bike
fast transitions – all out!

basic strength & technique
modul V – kettlebells

endurance
for reps:
20′ amrap
-5 pull ups
-10 push ups
-15 squats
3′ rest
then
20′ amrap
-10 ring rows
-15 burpees
-20 wallball shots

Dienstag

25/09/2018

wod
strength
6×3 pause overhead squats
3“ pause in bottom position

metcon
4 rounds of 3′ on/ 2′ off:
-20 sit ups
-15 air squats
-10 push ups

basic strength & technique
modul I – squats

endurance
20′ e2mom
-15 squat jumps + 15 jumping pull ups
into
20′ e2mom
-10 burpees + 20 kb swings

girls
tabata

Mittwoch

26/09/2018

wod
strength
20-15-10-5
-double kb deadlifts
increase weight every set

metcon
14′ emom:
even – 7 deadlifts
odd – 7 pull ups

assistance
3 rounds of:
-15 biceps curls
30“ rest
-15 sitting strict press
60“ rest
work with empty bar

basic strength & technique
modul II – presses

endurance
for time:
-50 burpees
-50 kb swings
-50 lunges
-50 sit ups
-50 kb push press
e2mom – 8/10 cal row

Donnerstag

27/09/2018

wod
skillwork
clean and jerk

15′ to find a heavy complex of:
-1 power clean
-1 squat clean
-1 push press
-1 push jerk

metcon
for time:
-21 push jerks
-21 lateral burpees
-15 push jerks
-15 lateral burpees
-9 push jerks
-9 lateral burpees

basic strength & technique
modul III – basic lifts

endurance
for reps:
20′ amrap
-5 pull ups
-10 push ups
-15 squats
3′ rest
then
20′ amrap
-10 ring rows
-15 burpees
-20 wallball shots

Freitag

28/09/2018

wod
skillwork
kipping toes to bar

metcon
14′ amrap:
buy in – 50 abmat sit ups
then
-12 box step overs
-9 toes to bar
-6 kb one arm thrusters

assistance
-40 sit ups
-30“ parallett l sit
-20 v ups
-10 strict toes to bar
not for time!

basic strength & technique
modul IV – gymnastics

endurance
20′ e2mom
-15 squat jumps + 15 jumping pull ups
into
20′ e2mom
-10 burpees + 20 kb swings

girls
ergo time

Samstag

29/09/2018

wod
metcon
2 rounds of 2′ on / 1′ off:
-max reps kb swings
-max cal assault bike
-max rope climbes
-max cal row or ski
-max reps wall walks
-max reps burpees

assistance
teams of 2 – 3 rounds of:
-15 bent over rows
-max distance farmers carry
one is working, one is resting

Sonntag

30/09/2018

wod
gymnastic strength
4×3 excentric handstand push ups
5“ excentric phase,
hold tension in bottom position for 2“

metcon
5 rounds for time:
-5 evil wheels
-10 power cleans
-20 front rack lunges

 

basic strength & technique
modul V – kettlebells

endurance
for reps:
20′ amrap
-5 pull ups
-10 push ups
15 squats
3′ rest
then
20′ amrap
-10 ring rows
-15 burpees
-20 wallball shots