„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:
-2-4-6-8-10..
-jumping lunges
-sit ups
-burpee pull 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

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
-kb 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 II – presses

endurance
40′ e2mom:
1st – 10 kb thruster + 20 kb cleans
2nd – 10 wallballs + 20 kb snatches

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

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 III – basic lifts

endurance
40′ e2mom:
1st – 10 kb thruster + 20 kb cleans
2nd – 10 wallballs + 20 kb snatches

Freitag

25/01/2019

wod
skillwork
kb clean & jerk

metcon
12′ emom
even – amrap double kb clean
odd – 8 burpees
3′ rest
then
12′ emom
even – amrap double kb jerk
odd – 8 burpees

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 wallball shots
-90 v-ups
-80 wallball shots
-70 db snatches
-60 wallball shots
-50 v-ups
-40 wallball shots
-30 db snatches
-20 wallball shots

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 – 18 kb russian swings
5th – rest

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

basic strength & technique
modul IV – gymnastics

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