„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
-kb one arm 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
-35 jumping squats
-25 sit ups
2nd round
-30 jumping jakcs
-30 mountain climbers
-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
10 burpees after each round
straight into
20′ amrap
4-8-12-16-20-…
-kb swing
-goblet squats
10 burpees after each round

Mittwoch

05/12/2018

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

endurance
36′ e3mom:
1st round
-35 jumping squats
-25 sit ups
2nd round
-30 jumping jakcs
-30 mountain climbers
-20 box steps
3rd round
-15 burpees
-20 kb russian swings

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 II – presses

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

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

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
-kb cleans
-push ups

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:
-15 kb russian swings 20/28kg
-10 kb box step ups 20/28kg
-8 goblet squats 20/28kg
A is doing 1 round,
B is doing burpees
c is hanging on the bar
rotate when A finished his/her set

basic strength & technique
modul III – basic lifts

endurance
36′ e3mom:
1st round
-35 jumping squats
-25 sit ups
2nd round
-30 jumping jakcs
-30 mountain climbers
-20 box steps
3rd round
-15 burpees
-20 kb russian swings