„Ich bin keine Legende. Ich bin nur jemand, der das Glück hat, in etwas gut zu sein, dass ihm Spaß macht.“Michael Schumacher

Montag

07/01/2019

wod
strength
find a set of 6 heavy
-overhead lunges
-front rack lunges
-back rack lunges

metcon
for time:
21-15-9
-kb one arm thrusters
-burpees

basic strength & technique
modul III – basic lifts

endurance
for time:
150 wallball shots
2′ rest
then
15 rounds of
-5 pull ups
-10 push ups
-15 squats
time cap – 40′

Dienstag

08/01/2019

wod
skillwork
muscle up

metcon
for time:
10′ emom
-2-4 muscle ups
3′ rest
then
10′ amrap
-6 pull ups
-12 push ups
-20 russian twists

finisher
teams of 2 – for time
-20 wall walks

basic strength & technique
modul IV – gymnastics

endurance
for time:
3 rounds of
-10 kb snatches
-30 box steps
-20 kb snatches
-20 box steps
-30 kb snachtes
-10 box steps
then
3 rounds of
-10 kb snatches
-30 goblet squats
-20 kb snatches
-20 goblet squats
-30 kb snatches
-10 goblet squats
then
3 rounds of
-10 kb swings
-30 kb one arm overhead lunges
-20 kb swings
-20 kb one arm overhead lunges
-30 kb swings
-10 kb one arm overhead lunges

Mittwoch

09/01/2019

wod
strength
4 rounds:
-8 romanian deadlifts
-8 bent over rows

metcon
8 rounds for time:
-12 ground to overhead
-12 burpees
-12 v-ups

endurance
for time:
150 wallball shots
2′ rest
then
15 rounds of
-5 pull ups
-10 push ups
-15 squats
time cap – 40′

Donnerstag

10/01/2019

wod
metcon
teams of 2 – for time:
3 rounds of
A
-20 wallball shots
-10 toes to bar
B
handstand hold
then
3 rounds of
A
-20 goblet squats
-10 toes to bar
B
farmers carry
3 rounds of
A
-10/10 one arm oh squat
-10 toes to bar
B
plank

basic strength & technique
modul V – kettlebells

endurance
for time:
3 rounds of
-10 kb snatches
-30 box steps
-20 kb snatches
-20 box steps
-30 kb snachtes
-10 box steps
then
3 rounds of
-10 kb snatches
-30 goblet squats
-20 kb snatches
-20 goblet squats
-30 kb snatches
-10 goblet squats
then
3 rounds of
-10 kb swings
-30 kb one arm overhead lunges
-20 kb swings
-20 kb one arm overhead lunges
-30 kb swings
-10 kb one arm overhead lunges
 

Freitag

11/01/2019

wod
skillwork
10′ to build a heavy complex of:
-high hang power snatch
-hang power snatch
-touch and go power snatch

metcon
12′ amrap:
3-6-9-12-15-…
-power snatches
10 burpees between the rounds

assistance
3′ amrap:
-evil wheels

Samstag

12/01/2019

wod
strength
3 rounds:
-10 ring dips
-10 push ups
-10 strict press

finisher
for time:
50-40-30-20-10
-db snatches
-box steps

Sonntag

13/01/2019

wod
strength
5/5 – 3/3 – 1/1
-kb get up
increase weight every set

metcon
for time:
-12 man maker
-30 jumping pull ups
-20 sit ups
-8 man maker
-30 jumping pull ups
-20 sit ups
-4 man maker
-30 jumping pull ups
-20 sit ups

basic strength & technique
modul I – squats

endurance
for time:
150 wallball shots
2′ rest
then
15 rounds of
-5 pull ups
-10 push ups
-15 squats
time cap – 40′