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

Montag

24/09/2018

wod
metcon
teams of 2 – for time:
buy in – 600 jumping jacks
then
10 rounds i go you go
-15 wallball shots 6/9kg
-12 dumbbell snatches
buy out – 120 kb russian swings

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

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

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 IV – gymnastics

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

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 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

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

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

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!

Samstag

29/09/2018

wod
metcon
2 rounds of 2′ on / 1′ off:
-max reps kb swings
-max reps squats
-max reps jumping pull ups
-max reps jack knifes
-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:
-5/5 kb one arm swings
-10 kb cleans
-20 kb front rack lunges

basic strength & technique
modul I – squats

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