All we have to decide is what to do with the time that is given to us.” – Gandalf

Montag

17/12/2018

wod
strength
4 supersets
-8 backsquats
-10/10 one legged deadlifts
90“ rest

metcon
3 rounds for time:
-30 toes to bar
-30 db snatches

finisher
2 rounds for time
-10 burpee pull ups
-10 db one arm clean
all out!!!

basic strength & technique
modul II – press

endurance
40′ amrap:
-100 sit ups
-100 airsquats
-100 push ups
-100 ring rows
-50 sit ups
-50 airsquats
-50 push ups
-50 ring rows
rest of the time burpees

Dienstag

18/12/2018

wod
skillwork
squat cleans

metcon
18-15-12-9-6-3 for time:
-squat cleans
-burpees over the bar

assistance
-3×5 clean pulls
-3×5 scarecrow cleans

basic strength & technique
modul III – basic lifts

endurance
35′ emom:
1st- 12/15 cal assault bike/skierg/row
2nd- 18 wallball shots
3rd- 30 russian twists
4th- 12 burpees
5th- 20 hollow rocks

girls
strength endurance

Mittwoch

19/12/2018

wod
strength
4 supersets
-10 strict press
-10 renegade rows
90“ rest

metcon
16′ amrap
3-6-9…
-shoulder to overhead
-pull ups
20 lunges after every round

basic strength & technique
modul IV – gymnastics

endurance
3′ on / 1′ off
-12/15 cal row
-8 burpees
amrap thrusters

continue the 3′ on /1′ off pattern
until you reached 100 thrusters  – 
timecap: 45′

Donnerstag

20/12/2018

wod
strength
4 supersets
-8 sumo deadlifts
-10/10 bulgarian split squats
90“ rest

metcon
5 rounds for time
-10 deadlifts
-20 push ups
-30 russian twists 15/20kg

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
-100 sit ups
-100 airsquats
-100 push ups
-100 ring rows
-50 sit ups
-50 airsquats
-50 push ups
-50 ring rows
rest of the time burpees

Freitag

21/12/2018

wod
metcon
30′ emom 1st- assault bike
2nd- sled pull
3rd- battling rope
4th- double kb front squats
5th- jumping slam balls
6th- rest

finisher
4 rounds of
-40“ hollow hold
-40“ jackknifes
-40“ hollow hold
1’rest

basic strength & technique
modul I – squats

endurance
35′ emom:
1st- 12/15 cal assault bike/skierg/row
2nd- 18 wallball shots
3rd- 30 russian twists
4th- 12 burpees
5th- 20 hollow rocks

girls
crossmas pump

Samstag

22/12/2018

wod
strength
4 supersets
-8 strict pull ups
-10/10 one arm db/kb press
90“ rest

metcon
teams of 2
-3500/5000m row for time
partners change every 500m.
while you are rowing your partner needs to
complete 25 wallball shots prior changing

 

finisher
for time:
-300m row
-20 wallball shots
all out!!!

Sonntag

23/12/2018

wod
skillwork
bar muscle ups

metcon
20′ amrap
-8 bar muscle ups/jumping bar muscle ups
-16 burpee box steps
-24 kb russian swings

basic strength & technique
modul II – press