„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
-kb russian swings

basic strength & technique
modul III
 – basic lifts

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:
-12 burpees
-15 overhead/goblet squats
2-3′ rest
intensity fokus – all out!!

basic strength & technique
modul IV – gymnastics

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

Mittwoch

13/02/2019

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

metcon
5 rounds – e4mom:
-25 burpees
-15 toes to bar
all out in every round – this is an intensity
workout!
time cap in every round is 3′

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′

Donnerstag

14/02/2019

wod
strength
5×5
-excentric chest to bar pull up

metcon
14′ amrap:
-8 chin ups
-8 strict handstand push ups
-12 kb russian swings

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

basic strength & technique
modul V – kettlebells

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

Freitag

15/02/2019

wod
metcon
for reps:
12′ amrap
-21 abmat Situps
-15 push ups
-9 ground to overhead 10/15kg
3′ rest
then
8′ amrap
-21 kb cleans
-15 russian twists 15/10
-9 burpees

Samstag

16/02/2019

wod
metcon
modified Open wod 17.5
10 rounds for time:
-9 kb one arm 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

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′