„So it begins“ – Théoden 

Montag

31/12/2018

wod
all wods at CrossZone 1190,
Heiligenstädter Str. 31

silvester pump
10′ emom:
-10 strict press (empty bb)
-amrap push ups
4′ rest
10′ emom:
-10 bent over rows
-amrap ring rows
4’rest
10′ emom:
even -12 biceps curls
odd: -12 banded triceps extensions

finisher
whatever the coach says

Dienstag

01/01/2019

wod
all wods at CrossZone 1190,
Heiligenstädter Str. 31

metcon
12′ amrap:
-11 devils press
-19 box steps
3′ rest
12′ amrap:
-11 burpees over the rower
-19 cal row

finisher
in teams of 2 for time:
-160 push ups
i go, you go

Mittwoch

02/01/2019

wod
all wods at CrossZone 1190,
Heiligenstädter Str. 31

metcon
teams of 2 – for time
-100 hang power cleans
-80 toes to bar
-60 thrusters
-40 burpee box steps
-40 frontsquats
-40 burpee box steps
-60 thrusters
-80 toes to bar
-100 hang power cleans
only one working

Donnerstag

03/01/2019

wod
strength
4×10 backsquats
90“ rest

metcon
5 rounds for time:
30 wallball shots
-15 pull ups/ring rows

finisher
4′ amrap:
-walking lunges
-10 push ups afterwords for every rest

basic strength & technique
modul I – squats

endurance
7′ amrap
-10 kb swings
-10 one arm kb thrusters
2′ rest
7′ amrap
-10 burpees
-20 lunge steps
2′ rest
7′ amrap
-10 kb thrusters
-30 russian twists
7′ amrap
-20 push ups
-40 airsquats

 

Freitag

04/01/2019

wod
strength
4×10 strict press
90“ rest

metcon
for time
21-15-9
-kb russian swings
-push ups
1′ rest
15-12-9
-kb russian swings
-push ups
1’rest
12-9-6
-kb russian swings
-push ups
increase the weight for the
russian swings each round

Samstag

05/01/2019

wod
strength
4×10 deadlifts
90“ restmetcon
teams of 2 – 6 rounds each
-30 double unders
-12 db snatches
-12 burpees
change after a full round this is an
intensity workout, so go hard each round

finisher
for time:
-100 double unders
-30 db snatches
all out!

Sonntag

06/01/2019

wod
strength
4×10 pull ups
90′ rest

metcon
for time:
4 rounds of
-20 kb cleans
-10 hollow rocks
then
3 rounds of
-30 kb cleans
-15 v-ups
then
2 rounds of
-40 kb cleans
-20 abmat sit ups
25′ timecap

basic strength & technique
modul II – presses

endurance
16′ emom:
even – 30 double unders
odd – 8 lateral burpees
3′ rest
16′ emom:
even – 15 wallball shots
odd – 8 lateral burpees