„Where there is love there is life.“ – Mahatma Gandhi

Montag

26/11/2018

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

metcon
for time:
21-15-9
-wallball shots
-toes to bar
3′ rest
then
21-15-9
-wallball shots
-jackknifes

assistance
3 rounds of:
-10“ hollow hold
-10“ hollow rocks
-10“ hollow hold

basic strength & technique
modul I – squats

endurance
40′ amrap:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
2′ rest

Dienstag

27/11/2018

wod
strength
4×10 sumo deadlifts

metcon
13′ amrap:
-10 sumo deadlift high pulls
-20 box steps

assistance
6 rounds of:
-10 curls
-20 bent over rows

basic strength & technique
modul II – presses

endurance
in teams of 2 – for time:
-100 kb russian swings/wall sit
-100 goblet squats/push up position
-100 push ups/hollow hold
-100 jack knifes/deadhang
-100 burpees
one is holding the position,
the other one is working,
no holding during burpees

Mittwoch

28/11/2018

wod
metcon
3 rounds for time:
-50 goblet squats 24/32kg
-40 pull ups
-30 kb shoulder to overhead 16/28kg
time cap – 30′

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
2′ rest

Donnerstag

29/11/2018

wod
skillwork
squat clean

metcon
10 rounds for time:
-5 squat cleans
-10 burpees

assistance
5×5 clean pulls

endurance
in teams of 2 – for time:
-100 kb russian swings/wall sit
-100 goblet squats/push up position
-100 push ups/hollow hold
-100 jack knifes/deadhang
-100 burpees
one is holding the position,
the other one is working,
no holding during burpees

Freitag

30/11/2018

wod
skillwork
handstand push ups

metcon
14′ amrap:
3-6-9…
-handstand push ups
-squats
-ring rows

assistance
3×20 reverse flys

Samstag

01/12/2018

wod
metcon
teams of 2 – 5 rounds for time:
-30 burpee box steps
-40 kb swings
-50 partner sit ups
only one is working

finisher
3 rounds – each for time
-10 burpees
-6 devils press
3′ rest
all out!

Sonntag

02/12/2018

wod
strength
10′ emom:
-x strict pull ups
x is an amount of reps
you can perform throughout the 10′

metcon
4 rounds of 5′ amrap/ 2′ rest:
-30 wallball shots
-20 burpees
rest of the time – body weight farmers walk

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
2′ rest