Montag

29/04/2019

wod
strength
5×7 front squats
90“ rest

metcon
21-15-9-15-21
-kb front rack lunges
-kb swings

basic strength & technique
modul V – kettlebells

endurance
30‘ emom: 
1st – thrusters (empty bar)
2nd – lateral burpees
3rd – sit ups
4th – kb swings
5th – box jumps

Dienstag

30/04/2019

wod
skillwork
bar muscle up

metcon
15′ emom:
1st – 3 bar muscle ups
2nd – 6 kb snatches 24/32kg
3rd – 12 burpees

basic strength & technique
modul I – squats

endurance
„extended cindy“
10 rounds for time:
-5 pull ups
-10 push ups
-15 air squats
-20 burpees 

Mittwoch

01/05/2019

wod
strength
5×7 deadlifts
90“ rest

metcon
2 rounds for reps:
3′ amrap
-10 deadlift 40/60kg
-10 box jumps
2′ rest
then
3′ amrap
-10 kb russian swings 24/32kg
-10 box jumps
2′ rest

finisher
3 rounds of:
-6 strict t2b
-12 hollow rocks
60“ rest

basic strength & technique
modul II – presses

endurance
30‘ emom: 
1st – thrusters (empty bar)
2nd – lateral burpees
3rd – sit ups
4th – kb swings
5th – box jumps

Donnerstag

02/05/2019

wod
skillwork
squat snatch

9′ emom:
-1 high hang squat snatch
-1 hang squat snatch
-1 squat snatch

metcon
4 rounds for time:
-20 overhead squats
-10 burpees over the bar

basic strength & technique
modul III – basic lifts

endurance
„extended cindy“
10 rounds for time:
-5 pull ups
-10 push ups
-15 air squats
-20 burpees 

Freitag

03/05/2019

wod
strength
3x max distance farmers carry
120“ rest

metcon
for time:
10-1
-strict pull ups
-push ups
1 small round run between the sets

Samstag

04/05/2019

wod
strength
5×7 strict press
90“ rest

metcon
in teams of 2 – 5 rounds for time:
-30 thrusters 25/40kg
-30 toes to bar

Sonntag

05/05/2019

wod
skillwork
kb clean and jerk

metcon
for time:
-120 kb clean and jerks
e2mom – 10 goblet squats
switch arm after every round

assistance
3×10
-VWT -raises

basic strength & technique
modul IV – gymnastics

endurance
30‘ emom: 
1st – thrusters (empty bar)
2nd – lateral burpees
3rd – sit ups
4th – kb swings
5th – box jumps

„Either I will find a way, or I will make one.“ – Philip Sidney

Montag

29/04/2019

wod
strength
5×7 front squats
90“ rest

metcon
21-15-9-15-21
-kb front rack lunges
-kb swings

basic strength & technique
modul V – kettlebells

endurance
30‘ emom: 
1st – thrusters (empty bar)
2nd – lateral burpees
3rd – sit ups
4th – kb swings
5th – box jumps

Dienstag

30/04/2019

wod
skillwork
bar muscle up

metcon
15′ emom:
1st – 3 bar muscle ups
2nd – 6 kb snatches 24/32kg
3rd – 12 burpees

basic strength & technique
modul I – squats

endurance
„extended cindy“
10 rounds for time:
-5 pull ups
-10 push ups
-15 air squats
-20 burpees 

Mittwoch

01/05/2019

wod
strength
5×7 deadlifts
90“ rest

metcon
2 rounds for reps:
3′ amrap
-10 deadlift 40/60kg
-10 box jumps
2′ rest
then
3′ amrap
-10 kb russian swings 24/32kg
-10 box jumps
2′ rest

finisher
3 rounds of:
-6 strict t2b
-12 hollow rocks
60“ rest

basic strength & technique
modul II – presses

endurance
30‘ emom: 
1st – thrusters (empty bar)
2nd – lateral burpees
3rd – sit ups
4th – kb swings
5th – box jumps

Donnerstag

02/05/2019

wod
skillwork
squat snatch

9′ emom:
-1 high hang squat snatch
-1 hang squat snatch
-1 squat snatch

metcon
4 rounds for time:
-20 overhead squats
-10 burpees over the bar

basic strength & technique
modul III – basic lifts

endurance
„extended cindy“
10 rounds for time:
-5 pull ups
-10 push ups
-15 air squats
-20 burpees 

Freitag

03/05/2019

wod
strength
3x max distance farmers carry
120“ rest

metcon
for time:
10-1
-strict pull ups
-push ups
1 small round run between the sets

Samstag

04/05/2019

wod
strength
5×7 strict press
90“ rest

metcon
in teams of 2 – 5 rounds for time:
-30 thrusters 25/40kg
-30 toes to bar

Sonntag

05/05/2019

wod
skillwork
kb clean and jerk

metcon
for time:
-120 kb clean and jerks
e2mom – 10 goblet squats
switch arm after every round

assistance
3×10
-VWT -raises

basic strength & technique
modul IV – gymnastics

endurance
30‘ emom: 
1st – thrusters (empty bar)
2nd – lateral burpees
3rd – sit ups
4th – kb swings
5th – box jumps