„The glow of one warm thought is to me worth more than money.“ – Thomas Jeferrson

Montag

22/04/2019

wod
strength
5×5 front squats
90“ rest

metcon
3 rounds for time:
-50 wallball shots
-20 c2b pull ups

finisher
for 90“ every 2“:
-1 band pull apart
30“ rest
then
-100 band pull aparts

basic strength & technique
modul I – squats

endurance
for reps:
20′ amrap
-10 ring rows
-10 kb shoulder to overhead
-10 kb front squats
-10 burpees
3′ rest
then
20′ amrap
-15 wallball shots
-7 burpee box steps

Dienstag

23/04/2019

wod
metcon
for time:
-20 kb front rack lunges
-20 kb shoulder to overhead
-20 kb front rack lunges
-15 kb shoulder to overhead
-20 kb front rack lunges
-10 kb shoulder to overhead
3′ rest
then
-20 kb front rack lunges
-10 kb shoulder to overhead
-20 kb front rack lunges
-15 kb shoulder to overhead
-20 kb front rack lunges
-20 kb shoulder to overhead

assistance
3 rounds of:
-1′ hollow hold
-1′ superman circles
-1′ weighted wall sit

basic strength & technique
modul II – presses

endurance
40′ emom:
1st – 20 high knees + 10 squat jumps
2nd – 15 kb russian swings
3rd – 30 russian twists
4th – 12 burpees
5th – rest

Mittwoch

24/04/2019

wod
skillwork
power clean

metcon
13′ amrap:
-10 power cleans
-8 burpees
-20 sit ups

endurance
for reps:
20′ amrap
-10 ring rows
-10 kb shoulder to overhead
-10 kb front squats
-10 burpees
3′ rest
then
20′ amrap
-15 wallball shots
-7 burpee box steps

Donnerstag

25/04/2019

wod
strength
5×5 eccentric chin ups

metcon
5 rounds of 3′ amrap/ 1′ rest:
buy in – 75 double unders
rest of the time – amrap
-20 kb russian swings
-5 goblet squats

basic strength & technique
modul III – basic lifts

endurance
40′ emom:
1st – 20 high knees + 10 squat jumps
2nd – 15 kb russian swings
3rd – 30 russian twists
4th – 12 burpees
5th – rest

Freitag

26/04/2019

wod
strength
5×5 deadlifts
90“ rest

metcon
teams of 2 – for time:
-30 devils press
-100 burpee box steps
-60 db snatches 20/30kg
-30 devils press
only one is working

Samstag

27/04/2019

wod
strength
12′ emom:
even – 10 strict handstand push ups/ 15 push ups
odd – 10 strict pull ups

metcon
for time:
-1 round run
-50 kb russian swings
-1 round run
-50 box steps
-1 round run
-50 toes to bar
-1 round run
-50 burpees

Sonntag

28/04/2019

wod
strength
3 supersets:
-8/8 kb get ups
-15/15 bulgarian split squats

metcon
teams of 2 – 20′ amrap:
-20 synchro goblet squats
-20 synchro ground to overhead 10/15kg

basic strength & technique
modul IV – gymnastics

endurance
for reps:
20′ amrap
-10 ring rows
-10 kb shoulder to overhead
-10 kb front squats
-10 burpees
3′ rest
then
20′ amrap
-15 wallball shots
-7 burpee box steps