„Success is the sum of small efforts – repeated day in and day out.“ – Robert Collier

Montag

25/03/2019

wod
strength
5/3/1
-back squats
120“ rest

metcon
3 rounds of:
-25 kb russian swings
-10 burpee box steps
-15 pull ups
-10 burpee box steps
-25 kb russian swings
time cap – 5′ per round
3′ rest after each round

basic strength & technique
modul II – presses

endurance
36′ emom:
1st – burpees
2nd – db snatches
3rd – box steps
4th – double unders
5th – front rack lunges
6th – rest
every round amrap

Dienstag

26/03/2019

wod
strength
5/3/1
-strict press
120“ rest

metcon
4 rounds for time:
-63 double unders
-21 goblet squats
-14 kb shoulder to overhead

basic strength & technique
modul III – basic lifts

endurance
for reps:
10′ amrap
-10 squats
-10 push ups
-10 sit ups
2′ rest
then
10′ amrap
-10 burpee tuck jumps
-15 kb russian swings
2′ rest
then
10′ amrap
-10 lunges
-10 ring rows
-30 russian twists

Mittwoch

27/03/2019

wod
skillwork
clean

metcon
20′ emom:
-1 clean
if possible increase weigth
every 4 minutes
otherwise stay on a weight
you can perform technical correct reps with

assistance
3 rounds of:
-10 strict toes to bar
-10/10 kb windmills
-20 superman circles
-2/2 kb get ups

endurance
36′ emom:
1st – burpees
2nd – db snatches
3rd – box steps
4th – double unders
5th – front rack lunges
6th – rest
every round amrap

Donnerstag

28/03/2019

wod
strength
5×5
-chest to bar pull ups

metcon
12′ amrap:
-4 chin ups
-12 wallball shots
-20 abmat sit ups

assistance
3 rounds of:
-14 cossak squats
-10 quad lean backs
-4 inch worms

basic strength & technique
modul IV – gymnastics

endurance
for reps:
10′ amrap
-10 squats
-10 push ups
-10 sit ups
2′ rest
then
10′ amrap
-10 burpee tuck jumps
-15 kb russian swings
2′ rest
then
10′ amrap
-10 lunges
-10 ring rows
-30 russian twists

Freitag

29/03/2019
wod
metcon
teams of 2 – for time:
-100 synchro squats
-100 weighted box steps
-50 synchro burpees
-50 synchro toes to bar
-50 burpees
-50 toes to bar
-100 weighted box steps
-100 synchro squats

Samstag

30/03/2019

wod
strength
5/3/1
-deadlifts
120“ rest

metcon
5 rounds for time:
-12 double db/kb deadlifts
-9 double db/kb cleans
-8 double db/kb shoulder to overhead

finisher
5 rounds of:
-10 v-ups
-10 tuck ups
-10 hollow rocks
30“ rest

Sonntag

31/03/2019

wod
metcon
for time:
21-18-15-12-9-6-3
-pull ups
-kb one arm thrusters

basic strength & technique
modul V – kettlebells

endurance
36′ emom:
1st – burpees
2nd – db snatches
3rd – box steps
4th – double unders
5th – front rack lunges
6th – rest
every round amrap