„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 plate overhead lunges 15/20kg
-24 sit ups
buy out – 50 push ups

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

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
-10 burpees
try to increase weight every second round

basic strength & technique
modul II – presses

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

Mittwoch

03/04/2019

wod
strength
3×12 push press

metcon
for time:
30-25-20-15-10
-kb shoulder to overhead
-c2b pull ups
-goblet squats
time cap – 25′

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

Donnerstag

04/04/2019

wod
strength
1×6
2×4
3×3
deadlifts

metcon
12′ amrap:
-6 toes to bar
-9 box steps
-30 kb russian swings 20/28kg

basic strength & technique
modul III – basic lifts

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

Freitag

05/04/2019

wod
strength
4×10 floor press

metcon
for time:
21-15-9
-ground to overhead 15/20kg
-plate burpees
3′ rest
then
21-15-9
-wallball shots
-burpees
3′ rest
then
100 lunge steps

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 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