„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 II – presses

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

Improvement of Movement
Part II – Pull Up
mehr Infos bei euren Coaches

Dienstag

20/11/2018

wod
metcon
8 rounds of  50“ on/ 10“ off:
-wall facing handstand hold
-squat jumps
-v ups
-jumping pull ups
-rest

basic strength & technique
modul III – basic lifts

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

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 IV – gymnastics

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

Donnerstag

22/11/2018

wod
metcon
in teams of 2 – for time:
-75 burpees
then
42-30-18
-kb cleans
-toes to bar
then
-75 burpees
then
21-15-9
-kb cleans
-toes to bar
then
-75 burpees

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

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

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

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
-15 burpees
-10 handstand push ups

Sonntag

25/11/2018

wod
skillwork
bar muscle up

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

basic strength & technique
modul V – kettlebells

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