„Do what you can, with what you have, where you are.“ – Theodore Roosevelt

Montag

03/12/2018

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

metcon
for time:
21-15-9
-toes to bar
-thrusters

assistance
-50 sitting barbell strict presses
10 curls everytime you break the set

basic strength & technique
modul V – kettlebells

endurance
36′ e3mom:
1st round
-12/15 cal row
-25 sit ups
2nd round
-15/20 cal assault bike
-20 box steps
3rd round
-15 burpees
-20 kb russian swings

Dienstag

04/12/2018

wod
skillwork
touch & go power snatch

metcon
8 rounds for time:
-5 power snatches
-10 lateral burpees

assistance
4×4 snatch pulls
with a 2“ pause in the high hang

basic strength & technique
modul I – squats

endurance
for reps:
20′ amrap
4-8-12-16-20-…
-kb push press
-oh lunges
8/10 cal row/bike/ski after each round
straight into
20′ amrap
4-8-12-16-20-…
-kb swing
-goblet squats
8/10 cal row/bike/ski after each round

girls
jump & run

Mittwoch

05/12/2018

wod
metcon
for reps:
4 rounds – 45“on/ 15“ off
-max cal row
-max reps kb swings
-max reps double unders
-max reps kb push press
-rest

basic strength & technique
modul II – presses

endurance
40′ row for calories
e5mom 2 rounds of
Cindy
-5 pull ups
-10 push ups
-15 air squats

Donnerstag

06/12/2018

wod
strength
5 rounds of:
-5 excentric handstand push ups
-5 strict pull ups
120“ rest between sets

metcon
12′ amrap:
-20 box steps
-15 v ups
-10 handstand push ups

basic strength & technique
modul III – basic lifts

endurance
36′ e3mom:
1st round
-12/15 cal row
-25 sit ups
2nd round
-15/20 cal assault bike
-20 box steps
3rd round
-15 burpees
-20 kb russian swings

Freitag

07/12/2018

wod
metcon
15′ amrap:
-30 wallball shots
-10 l farmer carry

assistance
4 rounds of:
-15/15 one legged glute bridge
-2l lateral banded walk

basic strength & technique
modul IV – gymnastics

endurance
for reps:
20′ amrap
4-8-12-16-20-…
-kb push press
-oh lunges
8/10 cal row/bike/ski after each round
straight into
20′ amrap
4-8-12-16-20-…
-kb swing
-goblet squats
8/10 cal row/bike/ski after each round

girls
ergo time

Samstag

08/12/2018

wod
strength
-5×7 pause deadlift
lift the bar 2cm from the ground,
hold position for 2″,
then finish the liftmetcon
for time:
21-15-9
-pull ups
-power cleans

finisher
-50 bent over rows
10 lateral burpees everytime you break the set

Sonntag

09/12/2018

wod
metcon
in teams of 3 – 30′ amrap:
-6 double db cleans
-12 double db box step ups
-24 db snatches
A is doing 1 round,
B is doing max cal bike/ski/row
c is holding a d ball
rotate when A finished his/her set

basic strength & technique
modul V -kettlebells