„When all else is lost, the future still remains“ – Christian Nestell Bovee

Montag

22/10/2018

wod
skillwork
kipping c2b pull ups

metcon
for time:
-20 burpees
-60 wallball shots
-30 c2b pull ups
-20 burpees

assistance
3 rounds of:
-10-15“ german hang
-5 VWT

basic strength & technique
modul III – basic lifts

endurance
in teams of 2 – for time:
-100 thruster (empty bar)
-80 lateral burpees
-60 kb swings 16/24 kg
-40 toes to bar
-20 renegade rows
-40 knee raises
-60 kb russian swings 16/24 kg
-80 burpees
-100 squats
only one is working

Dienstag

23/10/2018

wod
skillwork
clean and jerk

strength
find a heavy comlex of:
-1 power clean
-2 push press
-1 split jerk

metcon
16′ emom:
1st – 10 deadlifts 70/90kg
2nd – 10 clapping push ups + 10 v ups
3rd – 20 kb russian swings 24/32kg
4th – rest

basic strength & technique
modul IV – gymnastics

endurance
20′ amrap
4-8-12-16-20-…
-db snatches
-db one arm walking lunges
3′ rest
20′ amrap
4-8-12-16-20-…
-box steps
-kb russian swings
-burpees

Mittwoch

24/10/2018

wod
skillwork
bar muscle up

metcon
4 rounds for time:
-4 bar muscle ups
-8 lateral burpees
-12 kb front rack lunges

assistance
3 rounds of:
-1′ plank
-8 sots press (empty bar or alu stick)

basic strength & technique
modul V – kettlebells

endurance
in teams of 2 – for time:
-100 thruster (empty bar)
-80 lateral burpees
-60 kb swings 16/24 kg
-40 toes to bar
-20 renegade rows
-40 knee raises
-60 kb russian swings 16/24 kg
-80 burpees
-100 squats
only one is working

Donnerstag

25/10/2018

wod
strength
5×5 pause deadlifts
lift the bar 2cm from the ground,
hold position for 2″,
then finish the lift

metcon
in teams of 2 – 24′ amrap:
4-8-12-16-20-…
-devils press
-db box step ups
only one is working

endurance
20′ amrap
4-8-12-16-20-…
-db snatches
-db one arm walking lunges
3′ rest
20′ amrap
4-8-12-16-20-…
-box steps
-kb russian swings
-burpees

19:30 Special WOD
!!!20:30 Mitgliederabend!!
everybody welcome – infos here

Freitag

26/10/2018

wod
skillwork
double unders

metcon
for time:
-60 double unders
-10 kb one arm thrusters
-60 double unders
-20 kb one arm thrusters
-60 double unders
-30 kb one arm thrusters
time cap – 10′
straight into
5 rounds of
-30 double unders
-25 squats
time cap – 10′

basic strength & technique
modul I – squats

endurance
in teams of 2 – for time:
-100 thruster (empty bar)
-80 lateral burpees
-60 kb swings 16/24 kg
-40 toes to bar
-20 renegade rows
-40 knee raises
-60 kb russian swings 16/24 kg
-80 burpees
-100 squats
only one is working

Samstag

27/10/2018

wod
metcon
in teams of 2 – for reps:
-30′ burpees
A is doing burpees while B is doing
-18 kb clean and jerk
-12 ring rows
-6 push ups
score = burpees

assistance
3 x 2 length kb death march

Sonntag

28/10/2018

wod
strength
10′ to find a heavy single
-front squat
then
3×3 front squats @85%

metcon
3 rounds for time:
-30 abmat sit ups
-15 goblet squats 20/28kg
-10 handstand push ups

basic strength & technique
modul II – presses

endurance
20′ amrap
4-8-12-16-20-…
-db snatches
-db one arm walking lunges
3′ rest
20′ amrap
4-8-12-16-20-…
-box steps
-kb russian swings
-burpees