„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
for reps:
10′ amrap
-8 wallball shots
-8 burpees
-8 weighted sit ups
2′ rest
then
10′ amrap
-8 box steps
-8 burpees
-8 leg raises
2′ rest
then
10′ amrap
-8 kb swings
-8 burpees
-8 jack knifes

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
teams of 2 – 20 rounds for time:
-10 kb deadlifts
-4l farmers walk
change after every round

basic strength & technique
modul I – squats

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

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 reps:
10′ amrap
-8 wallball shots
-8 burpees
-8 weighted sit ups
2′ rest
then
10′ amrap
-8 box steps
-8 burpees
-8 leg raises
2′ rest
then
10′ amrap
-8 kb swings
-8 burpees
-8 jack knifes

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

Freitag

01/02/2019

wod
metcon
teams of 2 – for time:
3 rounds of
-42 burpees
-30 deadlifts
-18 pull ups
3′ rest
then
3 rounds of
-21 goblet squats
-15 deadlifts
-9 burpees
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
tabata:
-bottom to bottom air squats

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
metcon
5 rounds of:
-50 high knees
-16 jumping lunges
-15 half burpees
-14 squat jumps
3′ rest
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 III – basic lifts

endurance
for reps:
10′ amrap
-8 wallball shots
-8 burpees
-8 weighted sit ups
2′ rest
then
10′ amrap
-8 box steps
-8 burpees
-8 leg raises
2′ rest
then
10′ amrap
-8 kb swings
-8 burpees
-8 jack knifes