„Life is never completely without its challenges“ – Stan Lee

Montag

19/11/2018

wod
skillwork
squat snatches

metcon
12′ emom:
-3 squat snatches
-10 lateral burpees

assistance
4×4 snatch pulls

basic strength & technique
modul III – basic lifts

endurance
15′ amrap
-1′ plank
-10 burpees
-30 kb swings
into
15′ amrap
-1′ wall sit
-10 burpees
-30 air squats
into
15′ amrap
-1′ hollow hold
-10 burpees
-30 sit ups

Dienstag

20/11/2018

wod
metcon
8 rounds of  50“ on/ 10“ off:
-wall facing handstand hold
-bike
-v ups
-d- ball cleans
-rest

basic strength & technique
modul IV – gymnastics

endurance
buy in – 100 kb swings
then
20′ amrap
-5 pull ups
-10 push ups
-15 squats
buy out – 100 kb swings

girls
cz bbp

Mittwoch

21/11/2018

wod
strength
10-8-6-4-2
back squats
increase weigth every set

metcon
5 rounds for time:
-20 kb swings
-15 box steps
-10/10 kb one arm overhead lunges

basic strength & technique
modul V – kettlebells

endurance
in teams of 2 – 3 rounds for time:
-100 double unders
-75 burpees
-50 sync thruster (empty bar)
-25 cal bike/ski/row

Donnerstag

22/11/2018

wod
metcon
in teams of 2 – for time:
-1000m row
then
42-30-18
-power cleans
-toes to bar
then
-1000m row
then
21-15-9
-power cleans
-toes to bar
then
-1000m row

assistance
2 rounds of 45“ on/ 15“ off:
-plank
-side plank left
-reverse plank
-side plank right

basic strength & technique
modul I – squats

endurance
15′ amrap
-1′ plank
-10 burpees
-30 kb swings
into
15′ amrap
-1′ wall sit
-10 burpees
-30 air squats
into
15′ amrap
-1′ hollow hold
-10 burpees
-30 sit ups

Freitag

23/11/2018

wod
strength
3 rounds of:
-10 chin ups
-20 push ups

metcon
for time:
-50 wallball shots
-25 pull ups
-40 wallball shots
-20 pull ups
-30 wallball shots
-15 pull ups
-20 wallball shots
-10 pull ups
-10 wallball shots
-5 pull ups

assistance
10′ e2mom:
-10 tuck ups
-10“ hollow hold
-10“ hollow rocks
-10“ hollow hold

basic strength & technique
modul II – presses

endurance
buy in – 100 kb swings
then
20′ amrap
-5 pull ups
-10 push ups
-15 squats
buy out – 100 kb swings

girls
strength endurance

Samstag

24/11/2018

wod
strength
-5×6 pause deadlift
lift the bar 2cm from the ground,
hold position for 2″, then finish the lift

metcon
15′ amrap:
-20 kb snatches
-10 handstand push ups
-5 deadlifts 70/100kg

Sonntag

25/11/2018

wod
skillwork
ring muscle up

metcon
for time:
buy in – 100 double unders
then
5 rounds of
-10 goblet squats
-3 ring muscle ups
then
buy out – 100 double unders

basic strength & technique
modul III – basic lifts