„The price of greatness is responsibility.“Winston Churchill

Montag

21/01/2019

wod
strength
4 rounds:
-30“ wall facing handstand hold
straight into
-10-15 push ups
1′ rest
-15“ chin over bar hold
straight into
-3-6 pull ups
1′ rest

metcon
20′ amrap:
-400/500 m row
-2-4-6-8-10-… burpee pull ups

basic strength & technique
modul IV
 – gymnastics

endurance
35′ amrap:
-10 goblet squats
-20 goblet walking lunges
-30 kb swings
-40“ hollow hold
-50“ plank

Dienstag

22/01/2019

wod
strength
3×8 back squats
3“ excentric phase,
explosive concentric phase
use a weight you can maintain perfect form

metcon
for time:
10-8-6-4-2
-thrusters
between each round
-15 toes to bar
-30 kb russian swings

finisher
3 rounds of:
-30“ wall sit
-15 fast goblet squats
-30“ wall sit
1′ rest

basic strength & technique
modul V – kettlebells

endurance
by fischer skiletics
for time:
-1000m row
-10 burpees over rower
-800m row
-20 burpees over rower
-600m row
-30 burpees over rower
-400m row
-40 burpees over rower
-200m row
-50 burpees over rower

girls
metcon time

Mittwoch

23/01/2019

wod
skillwork
power snatch

metcon
„modified isabell“
for time:
30 power snatches
everytime you drop the bar
-20 lateral jumps over bar
-10 squats

finisher
-100 v ups

endurance
40′ e2mom:
1st – 10 thruster + 20 db hang clean&jerk
2nd – 10 wallballs + 20 db snatches

Donnerstag

24/01/2019

wod
metcon
for time:
21-15-9
-wallball shots
-weighted box step overs
1′ rest
then
21-15-9
-goblet squats
-box step overs
1′ rest
then
21-15-9
-squats
-box step ups

basic strength & technique
modul I – squats

endurance
35′ amrap:
-10 goblet squats
-20 goblet walking lunges
-30 kb swings
-40“ hollow hold
-50“ plank

Freitag

25/01/2019

wod
skillwork
clean & jerk

metcon
„modified grace“
for time:
-30 clean and jerks
everytime you drop the bar
-20 lateral jumps over bar
-10 squats

finisher
teams of 2 – for time:
2-4-6-8-10-12-14
– cal row/bike/ski
A is doing 2 cal, than B is doing 2 cal,
A: 4 cal / B: 4 cal
A: 6 cal / B: 6 cal

basic strength & technique
modul II – presses

endurance
by fischer skiletics
for time:
-1000m row
-10 burpees over rower
-800m row
-20 burpees over rower
-600m row
-30 burpees over rower
-400m row
-40 burpees over rower
-200m row
-50 burpees over rower

Samstag

26/01/2019

wod
strength
teams of 2 – for quality:
-100 deadlifts
one is working,
the other is holding the hollow position,
choose a weight you can perform between 5 and 8 heavy but good reps

metcon
teams of 2 – for time:
-100 cal bike/ski/row
-90 v-ups
-80 cal bike/ski/row
-70 db snatches
-60 cal bike/ski/row
-50 v-ups
-40 cal bike/ski/row
-30 db snatches
-20 cal bike/ski/row

Sonntag

27/01/2019

wod
skillwork
kipping pull ups

metcon
20′ emom:
1st – 8 handstand push ups
2nd – 8 kipping pull ups
3rd – 12 push ups
4th – 12 jumping slam balls
5th – rest

assistance
3 rounds of:
-30“ active hang
-10/10 db/kb rows
-10/10 db/kb strict press

basic strength & technique
modul III – basic lifts