„A leader is one who knows the way, goes the way, and shows the way.“ – John C. Maxwell

Montag

12/11/2018

wod
strength
3 rounds of:
-10 front squats
-10 back rack lunges
90“ rest
metcon
for time:
3 rounds of
-15 back squats
-15 handstand push ups
time cap – 10′ 
into
3 rounds of
-10 back squats
-20 toes to bar
time cap – 7′

basic strength & technique
modul II – presses

endurance
42′ emom:
1st – 12 burpees
2nd – 15 goblet squats
3rd – 20 jumping pull ups
4th – 20 hollow rocks
5th – 15 push ups
6th – rest

Dienstag

13/11/2018

wod
metcon
teams of 2 – for time:
buy in – 1600m row
then
10 rounds i go you go
-10 shoulder to overhead
-10 burpees over the bar
buy out – 1600m row
only one is working,
finish a complete round prior changing partners

finisher
500m row for time
one after the other

basic strength & technique
modul III – basic lifts

endurance
20′ amrap
-10 burpees
-50 russian twists
-50 wallball shots
-50 kb russian swings
2′ rest
20′ amrap
-10 burpees
-30 sit ups
-30 lunges
-30 kb russian swings

girls
leg day

Mittwoch

14/11/2018

wod
skillwork
touch & go clean & jerk

metcon
„Gwen“
for time:
15-12-9
touch and go clean & jerk
try to go the sets unbroken,
20 burpees afterwords for every drop

basic strength & technique
modul IV – gymnastics

endurance
teams of 2 – for time:
-100 synchro squats
-80 toes to bar (only one working)
-60 box steps (only one working)
-40 synchro burpees
-20 synchro push ups
time cap – 20′
repeat

Donnerstag

15/11/2018

wod
skillwork
bar muscle ups

metcon
for reps:
6′ amrap
bar muscle ups
into
10′ amrap
-30 sit ups
-10 pistols
-30 russian twists
-10 pistols

assistance
3 rounds of:
-15 reverse flys
-30 band pull aparts

basic strength & technique
modul V – kettlebells

endurance
42′ emom:
1st – 12 burpees
2nd – 15 goblet squats
3rd – 20 jumping pull ups
4th – 20 hollow rocks
5th – 15 push ups
6th – rest

Freitag

16/11/2018

wod
strength
3 rounds of:
-10 strict press
-10 clapping push ups
90“ rest

metcon
in teams of 3 – for time:
-100 thrusters 25/35kg
-100 pull ups
-100 burpees

basic strength & technique
modul I – squats

endurance
20′ amrap
-10 burpees
-50 russian twists
-50 wallball shots
-50 kb russian swings
2′ rest
20′ amrap
-10 burpees
-30 sit ups
-30 lunges
-30 kb russian swings

girls
core

Samstag

17/11/2018

wod
metcon
10 rounds of 4′ amrap/ 1′ rest:
-80 double unders
-20 deadlifts
rest of the time – devils press

Sonntag

18/11/2018

wod
metcon
15′ amrap:
-20 wallball shots
-20 kb swings
-200m row

finisher
12′ emom:
1st – max double kb front rack carry
2nd – max cal row/bike
3rd – rest

basic strength & technique
modul II – presses