„There are people who have money and people who are rich.“ – Coco Chanel

Montag

01/10/2018

wod
strength
10-8-6-4-2
-back squats
increase weight every round

metcon
12′ amrap:
-12 kb shoulder to overhead 16/24kg
-16 kb russian swings 16/24kg
-24 kb lunges 16/24kg

basic strength & technique
modul I – squats

endurance
30′ emom:
1st – wallball shots
2nd – sumo deadlift high pull
3rd – box steps
4th – push press
5th – burpees
6th – rest

Dienstag

02/10/2018

wod
skillwork
power clean

metcon
teams of 2 – for time:
27-21-15-9
-cal row
-power cleans 30/40
after every round 25 synchro sit ups
partner A has to finish 27 cal row
before partner B starts with his 27 cals row,
the same with the power cleans etc.

basic strength & technique
modul II – presses

endurance
teams of 2 – 45′ amrap:
-100 front squats
-100 cal ergo
-100 thrusters
-100 burpees

girls
upper body

Mittwoch

03/10/2018

wod
skillwork
handstand push ups

metcon
6 rounds for time:
-8 handstand push ups
-20 wallball shots
if you break your wallball shots 
– 10 burpees penalty

assistance
2 rounds of:
-90“ every 2“ 1 band pull aparts
30“ rest
-100 fast band pull aparts
2′ rest

basic strength & technique
modul III – basic lifts

endurance
30′ on/ 30′ off,
complete the following workout:
-25 burpee box steps
-50 double unders
-50 cal row
-50 goblet squats 15/20kg
-50 box steps
-50 push ups
-50 burpees
-50 ground to overhead 15/20kg
-50 jack knifes
-50 overhead lunges 15/20kg
-25 burpee box steps

Donnerstag

04/10/2018

wod
strength
3 rounds of:
-15 banded good mornings
-10/10 bottom up press
-7 russian leg curls

metcon
14′ amrap:
-50 double unders
-15 deadlifts
-15 toes to bar

assistance
5 rounds every 90“:
-10 v- ups
-10“ hollow hold
-10 hollow rocks
-10“ hollow hold

basic strength & technique
modul IV – gymnastics

endurance
30′ emom:
1st – wallball shots
2nd – sumo deadlift high pull
3rd – box steps
4th – push press
5th – burpees
6th – rest

Freitag

05/10/2018

wod
metcon
for time:
21-15-9
-ring rows
-push ups
2′ rest
21-15-9
-ground to overhead 10/15kg
-tuck jumps
2′ rest
21-15-9
-pull ups
-jumping lunges
2′ rest
21-15-9
-kb russian swings 20/28kg
-jumping squats

basic strength & technique
modul V – kettlebells

endurance
teams of 2 – 45′ amrap:
-100 front squats
-100 cal ergo
-100 thrusters
-100 burpees

girls
run & row

Samstag

06/10/2018

wod
skillwork
hang squat snatch

metcon
for time:
10-9-8-7-6-5-4-3-2-1
-burpee box steps
-hang squat snatches

Sonntag

07/10/2018

wod
skillwork
rope climbsmetcon
teams of 2 – 4 rounds for time:
-30 cal. row
-100 goblet squats
row all together,
only one is squating

finisher
teams of 2 – for time:
-150 cal row
fast transitions!

basic strength & technique
modul I – squats