„Ist das Asthma oder Leidenschaft?“ – Terence Hill

Montag

01/04/2019

wod
metcon
for time:
buy in – 25 strict handstand push ups
then
3 rounds of
-12 overhead lunges
-24 sit ups
buy out – 50 push ups

finisher
ergo intervals
-120“ on
-60“ off
-90“ on
-90“ off
-60“ on
-120“ off
-90“ on
-90“ off
-120“ on
-60“ off

basic strength & technique
modul IV – gymnastics

endurance
20′ emom
1st – jumping pull ups
2nd – goblet squats
3rd – kb snatches
into
20′ emom
1st – burpees
2nd – lunges
3rd – kb clean & jerk

Dienstag

02/04/2019

wod
skillwork
power clean & jerk

metcon
8 rounds for time:
-4 power cleans
-3 shoulder to overhead
-2 front squats
-1 thruster
-12 cal row
try to increase weight every second round

basic strength & technique
modul V – kettlebells

endurance
by fischer skiletics
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
3′ rest

girls
jump & run

Mittwoch

03/04/2019

wod
strength
3×12 push press

metcon
19.5
for time:
33-27-21-15-9
-thrusters 30/40kg
-c2b pull ups
time cap – 20′

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

Donnerstag

04/04/2019

wod
strength
1×6
2×4
3×3
deadlifts

metcon
12′ amrap:
-3 deadlifts 60/90kg
-6 toes to bar
-9 box steps

basic strength & technique
modul I – squats

endurance
20′ emom
1st – jumping pull ups
2nd – goblet squats
3rd – kb snatches
into
20′ emom
1st – burpees
2nd – lunges
3rd – kb clean & jerk

Freitag

05/04/2019

wod
skillwork
squat snatch

metcon
in team of 2 – for time:
-50 sync. burpee pull ups
every 10th rep – 5 squat snatches for each person

basic strength & technique
modul II – presses

endurance
by fischer skiletics
„barbara“
5 rounds for time:
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
3′ rest

Samstag

06/04/2019

wod
skillwork
bar muscle up

metcon
20′ emom:
1st – 1-3 bar musle ups
2nd – 50 double unders
3rd – max reps renegade rows
4th – rest

Sonntag

07/04/2019

wod
strength
4 sets of:
-3 paused front squats + 1 fast front squat
3“ pause in bottom

metcon
4 rounds for time:
-12 pistols
-6/6 kb snatches
-24 squats
-6/6 kb clean and jerk

basic strength & technique
modul III – basic lifts