„Out of difficulties grow miracles.“ – Jean de la Bruyere

Montag

29/10/2018

wod
strength
2 rounds of:
-kb russian swings
10 reps with every weight until failure
start with 8/16kg
40“ rest after each round
 

metcon
4 rounds for time:
-30 kb swings
-30 kb front rack lunges
-80 double unders

assistance
3 rounds of:
-20 hollow rocks
-20 tuck ups
-20 sit ups

basic strength & technique
modul V – kettlebells

endurance
5 rounds of 5′ amrap:
-10 goblet squats
-100 double unders/100 single unders
-10 goblet squats
max cal row
2′ rest

Dienstag

30/10/2018

wod
metcon
18′ amrap:
-30 back squats
-30 toes to bar
-30 back squats
-30 handstand push ups
-30 back squats
-amrap bar muscle ups/strict pull ups

basic strength & technique
modul I – squats

endurance
30′ emom:
1st – burpees
2nd – kb amrerican swings
3rd – box steps
4th – kb one arm thrusters
5th – wallball shots
6th – rest

girls
ergo time

Mittwoch

31/10/2018

wod
strength
4 supersets:
-4 heavy strict press
-amrap push ups
90“ rest

metcon
for time:
21-18-15-12-9-6-3
-cal row
-burpees

finisher
-30 cal assault bike
-10 burpee pull ups
all out!

basic strength & technique
modul II – presses

endurance
40′ amrap:
50-40-30-20-10-20-30-…
-cal row/bike/ski
-db snatches
-push ups

Donnerstag

01/11/2018

wod
skillwork
power snatch

metcon
12′ amrap:
1-2-3-4-5…
-power snatches 40/60kg
after every round 10 wallball shots 6/9kg

assistance
3 rounds of:
-10 overhead squats
-5 snatch balance

basic strength & technique
modul III – basic lifts

Freitag

02/11/2018

wod
metcon
teams of 2 – for time:
-100 double unders
-80 db hang clean & jerk
-60 snyc box steps 10/15kg
-40 db snatches
-20 sync burpee box steps
only one is working with the db’s

basic strength & technique
modul IV – gymnastics

endurance
5 rounds of 5′ amrap:
-10 goblet squats
-100 double unders/100 single unders
-10 goblet squats
max cal row

girls
tabata

Samstag

03/11/2018

wod
strength
4 supersets:
-8 front squats
-6 russian leg curls
90“ rest

assistance
5 rounds of:
40“work/ 20“ rest
1st – cuban press
2nd – pull up hold top position
3rd – weighted plank
4th – superman circles

Sonntag

04/11/2018

wod
metcon
for time:
buy in – 1k row
then
10 rounds of
-10 pull ups
-20 push ups
-30 squats
buy out – 1k row
time cap – 50′

basic strength & technique
modul V – kettlebells

 

endurance
5 rounds of 5′ amrap:
-10 goblet squats
-100 double unders/100 single unders
-10 goblet squats
max burpees
2′ rest