„There are many ways of going forward, but only one way of standing still.“ – Franklin D. Roosevelt

 

Montag

04/03/2019

wod
skillwork
squat snatch

metcon
for reps:
3′ amrap
-100 double unders
rest of time – max reps alt. db snatches
2′ rest
then
3′ amrap
-100 double unders
rest of time – max reps db hang clean & jerks
2′ rest
then
3′ amrap -100 double unders
rest of time – max reps db overhead lunges

basic strength & technique
modul V – kettlebells

endurance
4 rounds of 45“ on/ 15“ off:
-kb one arm swings left
-kb one arm swings right
-front rack lunges left
-front rack lunges right
-kb push press left
-kb push press right
-side plank left
-side plank right
2′ rest

Dienstag

05/03/2019

wod
strength
4×10 strict presses
90“ rest

metcon
8 rounds – every 2 minutes:
-1 bear comlex
-10 lateral burpees
increase weigth each round for the bear complex
bear complex =
-1 clean
-1 front squat
-1 push press
-1 back squat
-1 behind the neck push press

assistance
3×10 -YWT

basic strength & technique
modul I – squats

endurance
by fischer skiletics
20′ amrap 2-4-6-8-10-…
-kb push press
-overhead lunges
10 cal ski erg/row/bike after each round
straight into
20′ amrap 2-4-6-8-10-…
-kb swing
-goblet squats
10 cal ski erg/row/bike after each round

girls
metcon time

Mittwoch

06/03/2019

wod
skillwork
strict ring muscle up

metcon
5 rounds for time:
-3 strict ring muscle ups
-30 kb swings
-25/30 cal row

finisher
-accumulate 3′ hollow hold
everytime you rest – 10 push ups

endurance
40′ row for calories
every 5th minute – 2 rounds of Cindy
-5 pull ups
-10 push ups
-15 squats

Donnerstag

07/03/2019

wod
strength
4×10 back squats
90“ rest

metcon
14′ amrap:
-14 front rack lunges
-14 pull ups

assistance
3×10/10 bulgarian split squats

basic strength & technique
modul II – presses

endurance
4 rounds of 45“ on/ 15“ off:
-kb one arm swings left
-kb one arm swings right
-front rack lunges left
-front rack lunges right
-kb push press left
-kb push press right
-side plank left
-side plank right
2′ rest

Freitag

08/03/2019

wod
metcon
in teams of 2 – 25′ amrap:
12 rounds of
-5/8 cal bike/row/ski
-10 box steps
-5/5 kb clean and jerk
rest of time – max reps wall walks
one has to finish a whole round before the other starts working

basic strength & technique
modul III – basic lifts

endurance
by fischer skiletics
20′ amrap 2-4-6-8-10-…
-kb push press
-overhead lunges
10 cal ski erg/row/bike after each round
straight into
20′ amrap 2-4-6-8-10-…
-kb swing
-goblet squats
10 cal ski erg/row/bike after each round

Samstag

09/03/2019

wod
skillwork
handstand walk

metcon
20′ emom:
1st – 30“ ring support hold
2nd – 3 skin the cat
3rd – 1 length handstand walk / 30“ handstand shoulder taps
4th – 30“ l-hang
5th – rest

CrossFit Open 2019
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Sonntag

10/03/2019

wod
strength
4×10 deadlifts
90“ rest

metcon
for time:
3-6-9-12-15-18-21
-thrusters
between the rounds
20 lateral jumps over bar
-10 toes to bar

assistance
3×10 -heavy box step ups

basic strength & technique
modul IV – gymnastics