„The most effective way to do it, is to do it.“ – Amelia Earhart

Montag

15/04/2019

wod
skillwork
power snatch

metcon
2 rounds for time:
21-15-9
-power snatches
-overhead lunges
3′ rest

basic strength & technique
modul I – squats

endurance
for time:
-100 double unders
-20/20 kb snatch
-80 double unders
-16/16 kb snatch
-60 double unders
-12/12 kb snatch
-40 double unders
-8/8 kn snatch
-20 double unders
-4/4 kb snatch
-100 kb swings
-20 cal row
-20/20 kb snatch
-16 cal row
-16/16 kb snatch
-12 cal row
-12/12 kb snatch
-8 cal row
-8/8 kn snatch
-4 cal row
-4/4 kb snatch

Dienstag

16/04/2019

wod
strength
4×6 back squats
90“ rest
try to go heavier than last week

metcon
12′ emom:
even – 5  thrusters 40/60kg
odd – 5 burpee pull ups

basic strength & technique
modul II – presses

girls
metcon time

endurance
by fischer skiletics
0-10 min
emom
1st –  12/14 cal row
2nd – 80 mountain climbers
10-20 min
75 burpees
20-30 min
emom
1st – 12/14 cal row
2nd – 80 mountain climbers
30-40 min
75 Burpees

Mittwoch

17/04/2019

wod
strength
-50 double kb shoulder to overhead
as less sets as possible
if you break – 90“ rest

metcon
for time:
-10 db snatches
-10 burpee box steps
-20 db snatches
-10 burpee box steps
-30 db snatches
-10 burpee box steps
-40 db snatches
-10 burpee box steps

endurance
6×4’ on/2’ off:
-20 kb russian swings 12/16kg
-20 lunges 10/15kg
-60 mountain climbers
you have to finish 20 burpees during the „off“ period
for every burpee missing
you have to do 3 burpees at the end of the wod

Donnerstag

18/04/2019

wod
strength
4×6 deadlifts
90“ rest
try to go heavier than last week

metcon
for time:
50-40-30-20-10
-kb russian swings
-push ups
-ring rows

basic strength & technique
modul III – basic lifts

endurance
for time:
-100 double unders
-20/20 kb snatch
-80 double unders
-16/16 kb snatch
-60 double unders
-12/12 kb snatch
-40 double unders
-8/8 kn snatch
-20 double unders
-4/4 kb snatch
-100 kb swings
-20 cal row
-20/20 kb snatch
-16 cal row
-16/16 kb snatch
-12 cal row
-12/12 kb snatch
-8 cal row
-8/8 kn snatch
-4 cal row
-4/4 kb snatch

Freitag

19/04/2019

wod
strength
3 supersets:
-8 overhead squats
-10 kb bent over rows

metcon
for time:
10-9-8-7-6-5-4-3-2-1
-pull ups
1-2-3-4-5-6-7-8-9-10
-overhead squats

basic strength & technique
modul IV – gymnastics

endurance
by fischer skiletics
0-10 min
emom
1st –  12/14 cal row
2nd – 80 mountain climbers
10-20 min
75 burpees
20-30 min
emom
1st – 12/14 cal row
2nd – 80 mountain climbers
30-40 min
75 Burpees

Samstag

20/04/2019
wod
metcon
in teams of 2 – for time:
-30 handstand push ups
-50 wallball shots
-30 kb cleans
-50 cal row
one is working while the other one
is holding 2 kb’s in the front rack position

Sonntag

21/04/2019

wod
skillwork
hang clean

metcon
12′ amrap:
-8 toes to bar
-10 hang clean
-30 double unders

assistance
3×8 strict toes to bar

basic strength & technique
modul V – kettlebells