„Our character is what we do when we think no one is looking.“H. Jackson Brown Jr.

Montag

14/01/2019

wod
strength
-2×10 front squats
then
-2×20 back squats
use the same weight
90“ rest between the sets

metcon
teams of 2 – 20′ amrap:
A
-kb russian swings 28/32kg
B
1 round of
-15 burpee box steps
-15 toes to bar
score = kb russian swings

basic strength & technique
modul II – presses

endurance
40′ amrap:
3 rounds of
-20 ring rows
-15 burpees
then
3 rounds of
-20 kb russian swings
-15 burpees
then
3 rounds of
-20 goblet squats
-10 burpees

Dienstag

15/01/2019

wod
skillwork
power clean

metcon
6 rounds – start a new round every 90“
-4 power cleans
increase weight every round
4′ rest
then reduce weight to 80%
4 rounds for time
-10 push press
-10 power cleans

finisher
-tabata hollow rocks

basic strength & technique
modul III – basic lifts

endurance
35′ emom:
1st – 20 kb swings
2nd – 20 wallball shots
3rd – 20 push ups
4th – 10 burpee box steps
5th – 40“ plank

Mittwoch

16/01/2019

wod
skillwork
pistols & bar muscle ups

metcon
for time:
42-30-18
-pistols
21-15-19
-push ups
9-6-3
-bar muscle ups

endurance
40′ amrap:
3 rounds of
-20 ring rows
-15 burpees
then
3 rounds of
-20 kb russian swings
-15 burpees
then
3 rounds of
-20 goblet squats
-10 burpees

Donnerstag

17/01/2019

wod
strength
2×10 strict press
then
2×20 floor press
use the same weight
90“ rest between the sets

metcon
2 rounds for time:
-75 wallball shots
-30 pull ups

basic strength & technique
modul IV – gymnastics

endurance
35′ emom:
1st – 20 kb swings
2nd – 20 wallball shots
3rd – 20 push ups
4th – 10 burpee box steps
5th – 40“ plank

Freitag

18/01/2019

wod
metcon
teams of 2 – for time:
-50 burpee box steps
-30 deadlifts 70/100kg
-50 burpee pull ups
-30 deadlifts 
70/100kg
-50 lateral burpees
-30 deadlifts 
70/100kg
-50 burpees
-30 deadlifts 
70/100kg

assistance
4 rounds of:
-12 curl to press
-20 plate crunches

Samstag

19/01/2019

wod
metcon
for time:
-50 double unders
-100 squats
-50 double unders
-100 sit ups
-50 double unders
-100 push ups
-50 double unders

finisher
4 rounds of:
-50 high knees
-15 burpees
3′ rest
intensity fokus – all out each round!

Sonntag

20/01/2019

wod
strength
2×10 sumo deadlifts
then
2×20 kb russian swings
90“ rest between sets

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

assistance
3 rounds of
10/10 one arm pull overs
20/20 one legged glute bridge

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
3 rounds of
-20 ring rows
-15 burpees
then
3 rounds of
-20 kb russian swings
-15 burpees
then
3 rounds of
-20 goblet squats
-10 burpees