„Failure is success if we learn from it.“Malcom Forbes

Montag

28/01/2019

wod
strength
16′ emom:
even – 8-12 ring rows
odd – 10-15 push ups

metcon
2 rounds for time:
-30 toes to bar
-30 db snatches
-30 abmat sit ups
-30 db snatches

basic strength & technique
modul V
 – kettlebells

endurance
teams of 3 – 45′ amrap:
max cal row
prior changing you need to complete
-20 kb shoulder to overhead
-30 goblet squats

Dienstag

29/01/2019

wod
gymnastics strength cycle
4 rounds of 40“ on/20“ off:
-wall facing handstand hold
-deadhang
-weighted hollow hold
-ring dip hold
-weighted arch hold

metcon
10 rounds for time:
-10 kb deadlifts
-4l farmers walk

basic strength & technique
modul I – squats

endurance
by fischer skiletics

3 rounds of
50“ work per excercise/10“ transition
1st – max cal skierg
2nd – jumping lunges
3rd – clapping push ups
4th – mountain climber
5th – russian twists
6th – burpees
7th – bent over rows
8th – battling ropes
9th – back extensions

girls
crosszone BBP

Mittwoch

30/01/2019

wod
strength
4×8 back squats
90“ rest

metcon
5 rounds for time:
-20 unbroken wallball shots
-10 strict pull ups

finisher
3 rounds of:
-30“ wall sit
-20 jumping lunges
-30“ wall sit
-1′ rest

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

Donnerstag

31/01/2019

wod
skillwork
-hang squat snatch

10′ e2mom:
-2 hang squat snatches
increase weight every round

metcon
12′ amrap:
-10 overhead squats
-10 lateral burpees

basic strength & technique
modul II – presses

endurance
teams of 3 – 45′ amrap:
max cal row
prior changing you need to complete
-20 kb shoulder to overhead
-30 goblet squats

Freitag

01/02/2019

wod
metcon
teams of 2- for time:
3 rounds of
-42 cal row
-30 deadlifts
-18 burpee pull ups
3′ rest
then
3 rounds of
-21 cal row
-15 deadlifts
-9 burpee pull ups
only one is working,
in the first 3 rounds
you may change whenever you want,
in the second 3 rounds
you have to finish an exercise prior changing

finisher
for time:
-500m row
-15 burpees
all out!!!

basic strength & technique
modul III – basic lifts

endurance
by fischer skiletics

3 rounds of
50“ work per excercise/10“ transition
1st – max cal skierg
2nd – jumping lunges
3rd – clapping push ups
4th – mountain climber
5th – russian twists
6th – burpees
7th – bent over rows
8th – battling ropes
9th – back extensions

Samstag

02/02/2019

wod
strength
5×10 double kb/db strict press
90“ rest
metcon
14′ amrap:
-20 kb one arm shoulder to overhead 16/24kg
-30 kb swings 16/24kg
-40 russian twists 5/10kg

Sonntag

03/02/2019

wod
wod prep
12′ amrap:
-2′ erg
-20 walking lunges
-10 push ups

metcon
5 rounds of:
-10/15 cal assault bike/row/ski
-16 jumping lunges
-15 half burpees
3′-5′ rest between each round
intensity focus!
go all out on each round and exercise!

assistance
4 rounds of:
-2 lengths pinched grip plate carry
-40“ dead hang
40“ rest

basic strength & technique
modul IV – gymnastics