„Try to be a rainbow in someone’s cloud.“ – Maya Angelou

Montag

10/12/2018

wod
strength
20′ emom
even – 10 kb floor press
odd – 10 kb bent over rows
use the same weight for both exercises

metcon
12′ amrap:
-8 burpees over box
-10 kb one arm thruster
change arm after a full round

finisher
5′ amrap
-10 plate sit ups
-20 russian twists

basic strength & technique
modul IV – gymnastics

endurance
for time:
-100 double unders
-50 wallball shots
-80 double unders
-35 wallball shots
-60 double unders
-20 wallball shots
-40 double unders
rest of the time
– wallball shots
timecap 35′

Dienstag

11/12/2018

wod
strength
4×10 deadlifts
120“ rest

metcon
5 rounds for time:
-20 kb russian swings 24/32kg
-10 toes to bar

assistance
tabata l- hang/tuck hang

basic strength & technique
modul V – kettlebells

endurance
30 seconds on – 30 seconds off,
complete the following workout:

-25 burpee box steps
-50 jumping jacks
-50 kb russian swings
-50 air squats holding a 15/20kg plate

-50 box steps
-50 push-ups
-50 burpees
-50 ground to overhead 15/20kg

-50 jackknifes
-50 kb swings
-50 overhead lunges 15/20kg
-25 burpee box steps

obviously the idea here is to reach a higher
intensity on each section of the workout
compared to if it was done “for time”.“

 

Mittwoch

12/12/2018

wod
skillwork
tng clean & jerk

metcon
3 rounds for time:
-21 wallball shots
-15 pull ups
-9 clean & jerk

endurance
6 rounds of 5′ amrap
-20 goblet squats
-20 kb russian swings
-20 push ups
-20 ring rows
-amrap burpees in the remaining time
1′ rest

Donnerstag

13/12/2018

wod
each for time:
min 0-10
21-15-9
-alternating db/kb ground to overhead
-burpees over the db/kb
min 10-20
21-15-9
-alternating db/kb ground to overhead
-burpees over the db/kb
min 20-30
21-15-9
-alternating db/kb ground to overhead
-burpees over the db/kb

fast burpees! if you cannot finish within the timecap,
decrease rep scheme to 15-12-9

basic strength & technique
modul I – squats

endurance
for time:
-100 double unders
-50 wallball shots
-80 double unders
-35 wallball shots
-60 double unders
-20 wallball shots
-40 double unders
rest of the time
– wallball shots
timecap 35′

Freitag

14/12/2018

wod
strength
3×14 alternating backrack lunges
120“ rest

metcon
in teams of 2 – for time:
6 rounds of
-40 double unders
-10 goblet squats
change after full rounds
then
-300 double unders
-80 goblet squats
only one working

 

Samstag

15/12/2018

wod
strength
4 rounds of 40“work/20“rest
1st- pull up hold high position
2nd- wallfacing handstand hold
3rd- hollow hold
4th- arch holdmetcon
15′ amrap:
-5 strict handstand push ups
-10 strict pull ups/ring rows
-15 jackknifes 

Sonntag

16/12/2018

wod
skillwork
kb clean

metcon
20′ emom
even – amrap kb cleans
odd – 8 burpee tuck jumps

basic strength & technique
modul II – presses

endurance
30 seconds on – 30 seconds off,
complete the following workout:

-25 burpee box steps
-50 jumping jacks
-50 kb russian swings
-50 air squats holding a 15/20kg plate

-50 box steps
-50 push-ups
-50 burpees
-50 ground to overhead 15/20kg

-50 jackknifes
-50 kb swings
-50 overhead lunges 15/20kg
-25 burpee box steps

obviously the idea here is to reach a higher
intensity on each section of the workout
compared to if it was done “for time”.“