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 III – basic lifts

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 IV – gymnastics

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

 

Mittwoch

19/12/2018

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

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

endurance
3′ on / 1′ off
-12/15 cal row
-8 burpees
amrap double kb/db 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 heavy kb swings
-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- row/bike/ski
2nd- strict handstand push ups/hold
3rd- farmers walk
4th- double kb front squats
5th- double unders
6th- rest  

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
300 wallball shots for time
partners change every 30 reps.
while you are doing wallball shots
your partner needs to complete 30 double unders

finisher
for time:
-30 wallball shots
-40 double unders
all out!!!

Sonntag

23/12/2018

wod
skillwork
bar muscle ups

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

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