„The most wasted of all days is one without laughter.“ – E. E. Cummings

Montag

05/11/2018

wod
skillwork
power snatch
10′ emom one complex of:
-1 high hang power snatch
-1 hang power snatch
-1 power snatch

 

metcon
12′ amrap:
-30 db snachtes
-30 ring rows
-20 db snatches
-20 ring rows
-10 db snatches
-10 ring rows

assistance
3 rounds of:
-10 hollow rocks
-5 alligator rolls
-10 hollow rocks
go unbroken each round

basic strength & technique
modul I – squats

endurance
15′ emom
-8 wallball shots + 6 burpees
3′ rest
then
15′ emom
-8 goblet squats + 7 burpees
3′ rest
then
15′ emom
-8 squats + 8 burpees

Dienstag

06/11/2018

wod
skillwork
handstand push ups

metcon
for time:
-21 kb swings 24/32kg
-15 cal row
-9 handstand push ups
-21 kb swings 24/32kg
-15 cal row
-9 ring dips
2′ rest
then
-9 ring dips
-15 cal row
-21 kb swings 24/32kg
-9 ring dips
-15 cal row
-21 kb swings 24/32kg

basic strength & technique
modul II – presses

endurance
40′ amrap:
-10 jumping pull ups
-15 burpee box step overs
-20 slam balls
-25 walking lunges

girls
upper body

Mittwoch

07/11/2018

wod
strength
10′ emom:
-10 back rack lunges

metcon
4 rounds for time:
-40 double unders
-20 wallball shots
-10 pull ups

basic strength & technique
modul III – basic lifts

endurance
for time
-100 double unders
-40/50 cal row
-100 kb swings
-40/50 cal row
-100 sit ups
-40/50 cal row
-100 air squats
-40/50 cal row

Donnerstag

08/11/2018

wod
strength
4/4 – 3/3 – 2/2 – 1/1
-kb get up
increase weight every round

metcon
25′ for quality:
-2′ easy bike/row/ski/run
-15 overhead squats with alu stick/empty bar
-10/10 one leg deadlifts
-5 renegade rows

basic strength & technique
modul IV – gymnastics

endurance
15′ emom
-8 wallball shots + 6 burpees
3′ rest
then
15′ emom
-8 goblet squats + 7 burpees
3′ rest
then
15′ emom
-8 squats + 8 burpees

Freitag

09/11/2018

wod
metcon
in teams of two – for time:
-40 power cleans
-30 sync front squats
-20 toes to bar
-10 sync. lateral burpees
-20 toes to bar
-30 sync front squats
-40 power cleans
at power cleans –
one is holding the bar, the other is working,
at toes to bar –

one is hanging on the bar, the other is working

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
-10 jumping pull ups
-15 burpee box step overs
-20 slam balls
-25 walking lunges

girls
run & row

Samstag

10/11/2018

wod
metcon
5′ amrap
-burpees over rower
straight into
death by
-6/8 cal row
-shoulder to overhead
start with 3 shoulder to overhead, next round 4,
next round 5, ..

Sonntag

11/11/2018

wir befinden uns auf trainer weihnachtsfeier :-)
–> keine gruppenstunden
try this one
teams of 2 – for time:
10k row