„Dreams are necessary to life. Anais Nin

Montag

11/02/2019

wod
strength
4 supersets:
-12 back squats
-6 russian leg curls
90“ rest

metcon
for time:
50-40-30-20-10
-wallball shots
15 devils press after each round

basic strength & technique
modul II
 – presses

endurance
for time:
buy in – 50 burpees
then
5 rounds of
10 pull ups
20 push ups
30 squats
then
buy out – 50 burpees
time cap – 45′

Dienstag

12/02/2019

wod
skillwork
touch & go power clean

weightlifting prep course XII

metcon
for time:
21-15-9
-power cleans
-pull ups

finisher
3 rounds of:
-8/12 cal bike
-15 overhead/goblet squats
2-3′ rest
intensity fokus – all out!!

basic strength & technique
modul III – basic lifts

endurance
by fischer skiletics
tabata time!
8 rounds of 20“ work/10“ rest per exercise:
-ski erg or assault bike
-russian twists
-lunges
-row
-hollow rocks
-kb swings
-battling ropes
-burpees
finish all 8 intervals before changing exercise!

girls
pull & push

Mittwoch

13/02/2019

wod
strength
4 supersets:
-12 strict press
-10 bent over rows
90“ rest

metcon
4 rounds – e5mom:
-80 double unders
-25 burpees
-15 toes to bar
all out in every round – this is an intensity
workout!
time cap in every round is 4′

endurance
40′ amrap:
-100 double unders
-75 kb swings
-50 goblet squats
-25 jack knifes

Donnerstag

14/02/2019

wod
skillwork
bar muscle up

metcon
14′ amrap:
-4 bar muscle ups
-8 strict handstand push ups
-12 kb russian swings

assistance
4 rounds of:
-10 reverse flys
-10 wall angels

basic strength & technique
modul IV – gymnastics

endurance
for time:
buy in – 50 burpees
then
5 rounds of
10 pull ups
20 push ups
30 squats
then
buy out – 50 burpees
time cap – 45′

Freitag

15/02/2019

wod
metcon
in teams of 2 – for time:
4000/6000m row
-you are allowed to change every 500m
-prior changing your partner needs to complete
-12 box steps
-9 db front squats
-6 strict pull ups
time cap – 35′

basic strength & technique
modul V – kettlebells

endurance
by fischer skiletics
tabata time!
8 rounds of 20“ work/10“ rest per exercise:
-ski erg or assault bike
-russian twists
-lunges
-row
-hollow rocks
-kb swings
-battling ropes
-burpees
finish all 8 intervals before changing exercise!

Samstag

16/02/2019

wod
metcon
open wod 17.5
10 rounds for time:
-9 thruster
-35 double unders

Sonntag

17/02/2019

wod
strength
4 supersets:
-12 deadlifts
-10 heavy box steps
90“ rest

metcon
in teams of 2 – 20′ amrap:
-15 synchro burpees
-30 synchro lunges
-45 push ups

assistance
4 rounds of  45“ on/ 15“ off:
-hollow hold
-tuck ups

basic strength & technique
modul I – squats