„Success seems to be largely a matter of hanging on after others have let go.“ – William Feather

Montag

08/10/2018

wod
strength
12′ emom:
-3 deadlifts @85-90%
no touch and go!

metcon
4 rounds for time:
-20 sumo deadlift high pulls
-20 burpees
2′ rest

basic strength & technique
modul II – presses

endurance
5 rounds of 5′ on / 3′ off:
3 rounds of
-30 kb swings
-20 squats
-10 v- ups
rest of the time – burpees

Dienstag

09/10/2018

wod
strength
3 rounds of
-7 strict press + max rep push press

metcon
20′ amrap:
5-10-15-20-25-…
-wallball shots
-toes to bar

basic strength & technique
modul III – basic lifts

endurance
14′ emom
even – 15 wallball shots + 30 russian twists
odd – 40 double unders
3′ rest
then
14′ emom
even – 10 push ups + 10 burpees
odd – 30 walking lunges
3′ rest 
then
14′ emom
even – 15 kb russian swings + 15 jumping pull ups
odd – 20 box steps

girls
core

Mittwoch

10/10/2018

wod
metcon
in teams of 2 – for time:
-100 burpee box steps
emom – 10 kb russian swings 20/28kg
one is working 1′
then the other one is working 1′

every round starts with 10 russian swings

assistance
3 rounds of:
-10 hollow rocks
-20 arch rocks
-30 sit ups

basic strength & technique
modul IV – gymnastics

endurance
in teams of 2 – 3 rounds for time:
-80/100 cal row
-80 db snatches
-60 goblet squats
-40 toes to bar
-20 weighted box steps ups

Donnerstag

11/10/2018

wod
skillwork
power snatch & power clean

metcon
for time:
21-15-9
-power snatches
-overhead squats
into
9-15-21
-deadlifts
-power cleans

basic strength & technique
modul V – kettlebells

endurance
5 rounds of 5′ on / 3′ off:
3 rounds of
-30 kb swings
-20 squats
-10 v- ups
rest of the time – burpees

Freitag

12/10/2018

wod
strength
4 rounds of:
-max reps strict pull ups
-max reps strict handstand push ups

metcon
for time:
-300 double unders
e2mom – 20 db snatches

basic strength & technique
modul I – squats

endurance
14′ emom
even – 15 wallball shots + 30 russian twists
odd – 40 double unders
3′ rest
then
14′ emom
even – 10 push ups + 10 burpees
odd – 30 walking lunges
3′ rest 
then
14′ emom
even – 15 kb russian swings + 15 jumping pull ups
odd – 20 box steps

girls
leg day

Samstag

13/10/2018

wod
strength
3×10 back squats
2“ pause in bottom position
try to increase weight every set

metcon
20′ amrap:
-20 lateral burpees
-20 cal any ergo
-20 overhead lunges with empty bar
easy pace!

Sonntag

14/10/2018

wod
skillwork
bar muscle up

metcon
15′ emom:
1st – 1-3 bar muscle ups
2nd – 12/15 cal row
3rd – 45“ wall facing handstand hold

basic strength & technique
modul II – presses