„Every man dies. Not every man really lives. William Wallace

Montag

04/02/2019

wod
strength
4 rounds:
-7 strict press
-max rep push press
120“ rest
don’t drop the bar between strict
and push presses

metcon
5 rounds for time:
-20 ring rows
-20 push ups
-20 sumo deadlift high pulls

basic strength & technique
modul IV
 – gymnastics

endurance
for time:
-10′ goblet squat hold
-100 toes to bar
-100 kb russian swings 24/32kg
-100 box steps
-100 burpees
sets, order and split of the exercises are up to you
– find a tactic you can move through the wod
as fast as possible

Dienstag

05/02/2019

wod
skillwork
clean

10′ emom:
-1 power clean
-1 front squat
-1 squat clean

metcon
for reps:
3′ amrap
-5 power cleans
-10 front rack lunges
-15 lateral burpees
2′ rest
then
4′ amrap
-5 power cleans
-10 front rack lunges
-15 lateral burpees
2′ rest
then
5′ amrap
-5 power cleans
-10 front rack lunges
-15 lateral burpees

basic strength & technique
modul V – kettlebells

endurance
in teams of 2 – 45′ amrap:
A
-25 sit ups
-25 squats
-50 mountain climbers
B
burpees
score = burpees

Mittwoch

06/02/2019

wod
strength
5-4-3-2-1
-deadlifts
increase weight by decreasing reps

metcon
25′ for quality:
-10 push ups
-5 excentric pull ups
-10/10 kb overhead lunges
-5 strict toes to bar
-100 single unders

endurance
for time:
-10′ goblet squat hold
-100 toes to bar
-100 kb russian swings 24/32kg
-100 box steps
-100 burpees
sets, order and split of the exercises are up to you
– find a tactic you can move through the wod
as fast as possible

Donnerstag

07/02/2019

wod
skillwork
-strict bar muscle up

metcon
20′ emom:
1st – 1-3 strict bar muscle ups
2nd – 20 box steps
3rd – 3 wall walks
4th – rest

basic strength & technique
modul I – squats

endurance
in teams of 2 – 45′ amrap:
A
-25 sit ups
-25 squats
-50 mountain climbers
B
burpees
score = burpees

Freitag

08/02/2019

wod
skillwork
-kipping pull up
-handstand push up

metcon
teams of 2 – for time:
4 rounds of
A
-20 goblet squats
-20 handstand push ups
B
-15 burpees
then
4 rounds of
A
-20 goblet squats
-20 pull ups
B
-15 burpees
then
buy out – 70 burpee pull ups
time cap – 28′

Samstag

09/02/2019

wod
strength
4 supersets:
-8 front squats
-8/8 split squats
120“ rest

metcon
3 rounds for time:
-10 kb thrusters
-10 toes to bar
-10 goblet squats
-10 sit ups
-10 kb push press
3′ rest

Sonntag

10/02/2019

wod
metcon
for time:
-100 kb swings
-100 kb push presses
-100 kb cleans
-100 kb snatches

assistance
2 rounds of – 45“ on/ 15“ off:
-plank
-side plank left
-reverse plank
-side plank right

basic strength & technique
modul II – presses

endurance
for time:
-10′ goblet squat hold
-100 toes to bar
-100 kb russian swings 24/32kg
-100 box steps
-100 burpees
sets, order and split of the exercises are up to you
– find a tactic you can move through the wod
as fast as possible