„Our deeds determine us, as much as we determine our deeds.“ – George Eliot

Montag

15/10/2018

wod
strength
4 supersets:
-6 sumo deadlifts
-4 russian leg curls
-10 chin ups
90“ rest

metcon
for time:
-50 double unders
-30 deadlifts 60/80kg
-50 double unders
-20 deadlifts 60/80kg
-50 double unders
-10 deadlifts 60/80kg

basic strength & technique
modul III – basic lifts

endurance
for time:
-150 wallball shots
2′ rest
then
15 rounds of:
-5 pull ups
-10 push ups
-15 squats
time cap – 40′

Dienstag

16/10/2018

wod
strength
6′ amrap
-strict pull ups
2′ rest
then
6′ amrap
-strict press 30/45kg

metcon
20′ amrap:
-5 pull ups
-10 push ups
-15 squats

assistance
3 rounds of 2′ on/1′ off:
-weighted step ups

basic strength & technique
modul IV – gymnastics

endurance
5 rounds – 5′ on / 2′ off:
2 rounds of
-30 goblet squats
-20 shoulder to overhead
-10 burpees
rest of the time – cal row

girls
strength endurance

Mittwoch

17/10/2018

wod
skillwork
hang squat snatch

metcon
for time:
buy in – 50 hang squat snatches
then
rest of the time amrap
-7 overhead squats
-12 kb swings
time cap – 16′

assistance
-100 reverse flys

basic strength & technique
modul V – kettlebells

endurance
in teams of 2 – for time
-500m row
-100 ring rows
-500m row
-100 burpees
-500m row
-100 db snatches
-500m row
-100 toes to bar
always row together

Donnerstag

18/10/2018

wod
strength
3 rounds of:
-10 strict toes to bar
-30 slow russian twists
-10 good mornings

metcon
for time:
-50 double unders
-50 cal row
-50 squats 15/20kg
-50 burpees
-50 ground to overhead 15/20kg
-50 v-ups
-50 lunges 15/20kg
30“ work – 30“ rest

basic strength & technique
modul I – squats

endurance
for time:
-150 wallball shots
2′ rest
then
15 rounds of:
-5 pull ups
-10 push ups
-15 squats
time cap – 40′

Freitag

19/10/2018

wod
strength
4 supersets
-10 front squats
-6/6 back rack lunges
90“ rest
use the same weight

metcon
for time
-30 toes to bar
-40 db snatches
-50 box steps
-40 db snatches
-30 toes to bar

basic strength & technique
modul II – presses

endurance
5 rounds – 5′ on / 2′ off:
2 rounds of
-30 goblet squats
-20 shoulder to overhead
-10 burpees
rest of the time – cal row

girls
cz bbp

Samstag

20/10/2018

wod
metcon
teams of 2 – 5 rounds for time:
-60 cal row
-40 burpees over the box
-20 thrusters 35/50kg

Sonntag

21/10/2018

wod
skillwork
handstand walk

metcon
20′ amrap:
-20 kb russian swings
-1l handstand walk or 5 wall walks
-20 ring rows
-20 kb one arm shoulder to overhead

basic strength & technique
modul III – basic lifts