„The only way to discover the limits of the possible is to go beyond them into the impossible. Arthur C. Clarke

Montag

18/02/2019

wod
strength
4 supersets:
-10 strict press
-10 bent over rows
90“ rest
try to increase the weigth from last week

metcon
for time:
21-18-15-12-9-6-3
-kb russian swings 24/32kg
-squat jumps

basic strength & technique
modul II
 – presses

endurance
for time:
-10′ plank
-100 ring rows
-100 deadlifts 25/40kg
-100 goblet squats
-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

19/02/2019

wod
skillwork
bar muscle up

metcon
16′ e4’mom:
-80 double unders
-25 kb cleans
-3-5 bar muscle ups

finisher
3 rounds:
-1′ deadhang
-max reps push ups

basic strength & technique
modul III – basic lifts

endurance
6 rounds of
-20 plate ground to overhead
-20 plate squats
-40 russian twists
time cap – 15′
from 15′ – 18′
-max reps kb overhead squats
from 18′ – 24′
6 rounds of
-5 burpees
-10 kipping pull ups
-15 kb swings
from 24′ – 27′
-max reps burpees

Mittwoch

20/02/2019

wod
strength
4 supersets:
-10 deadlifts
-10 heavy box steps
90“ rest
try to increase the weigth from last week

metcon
3 rounds for time:
-20 db snatches
-15 burpees
-10 push ups

endurance
for time:
-10′ plank
-100 ring rows
-100 deadlifts 25/40kg
-100 goblet squats
-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

21/02/2019

wod
skillwork
kipping pull ups

metcon
12′ emom:
1st – 10 pull ups
2nd – 8 plate overhead lunges 15/20kg
increase overhead lunges by two reps each round

assistance
-100 hollow rocks
-100 russian twists
-100 toe touches

basic strength & technique
modul IV – gymnastics

endurance
6 rounds of
-20 plate ground to overhead
-20 plate squats
-40 russian twists
time cap – 15′
from 15′ – 18′
-max reps kb overhead squats
from 18′ – 24′
6 rounds of
-5 burpees
-10 kipping pull ups
-15 kb swings
from 24′ – 27′
-max reps burpees

Freitag

22/02/2019

wod
skillwork
snatch

weightlifting prep course XII

10′ emom:
-1 snatch pull
-1 power snatch
-1 snatch

metcon
20′ amrap:
-10 power snatches
-15 back squats
-20 lateral burpees

Samstag

23/02/2019

wod
metcon
teams of 2 – 2 rounds for time:
-60 partner sit ups
-50 power cleans
-40 toes to bar
-30 sync goblet squats
-20 sync burpees
-10 strict handstand push ups
3′ rest

finisher
for quality:
-50 russian twists
-1′ plank
-40 sit ups
-1′ side plank r
-30 hollow rocks
-1′ side plank l
-20 ghd sit ups/v-ups

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Sonntag

24/02/2019

wod
strength
4 supersets:
-10 back squats
-6 russian leg curls
90“ rest
try to increase the weigth from last week

metcon
15′ amrap:
-20 strict pull ups
-40 kb shoulder to overhead
-60 box steps

assistance
accumulate 3′ weighted wall sit

basic strength & technique
modul V – kettlebells

endurance
for time:
-10′ plank
-100 ring rows
-100 deadlifts 25/40kg
-100 goblet squats
-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