„Have patience. All things are difficult before they become easy.“ – Saadi

 

Montag

20/05/2019

wod
strength
4 supersets:
-8/8 front rack lunges
-10/10 weighted step ups
90“ rest

metcon
7 rounds for time:
-11 overhead squats
-11 toes to bar

assistance
3 rounds of:
-3 sots press
-5 jefferson curls

basic strength & technique
modul I – squats

endurance
40′ amrap:
3 rounds of
-20 ring rows
-15 burpees
then
3 rounds of
-20 kb russian swings
-15 burpees
then
3 rounds of
-20 goblet squats
-10 burpees

Dienstag

21/05/2019

wod
skillwork
power clean

metcon
for time:
21-15-9
-power cleans
-burpees over the bar
into
21-15-9
-shoulder to overhead
-burpee box jumps

basic strength & technique
modul II – presses

endurance
by fischer skiletics
35′ emom:
1st – 20 kb russian swings
2nd – 18 wallball shots
3rd – 30 russian twists
4th – 12 burpees
5th – 20 hollow rocks

Mittwoch

22/05/2019

wod
strength
4 supersets:
-10 floor press
-10 arnold press
90“ rest

metcon
3 rounds for time:
-20 pull ups
-20 double db/kb front rack lunges
-100 double unders

endurance
for time:
3 rounds of
-10 db snatches
-30 weighted box steps
-20 db snatches
-20 weighted box steps
-30 db snatches
-10 weighted box steps
into
3 rounds of
-10 db snatches
-30 goblet squats
-20 db snatches
-20 goblet squats
-30 db snatches
-10 goblet squats
into
3 rounds of
-10 db snatches
-30 one arm overhead lunges
-20 db snatches
-20 one arm overhead lunges
-30 db snatches
-10 one arm overhead lunges

Donnerstag

23/05/2019

wod
skillwork
handstand push up

metcon
16′ amrap:
2-4-6-8-10…
-handstand push ups
4-8-12-16-20…
-cal bike/row/ski

assistance
3 rounds of:
-10 reverse flys
-10 upright rows
-20 band pull aparts

basic strength & technique
modul III -basic lifts

endurance
40′ amrap:
3 rounds of
-20 ring rows
-15 burpees
then
3 rounds of
-20 kb russian swings
-15 burpees
then
3 rounds of
-20 goblet squats
-10 burpees

Freitag

24/05/2019

wod
skillwork
kipping movements

kipping complex
8′ amrap:
-3 c2b pull ups
-4 toes to bar
-1 bar muscle up

metcon
11′ amrap:
-100 wallball shots
rest of the time – amrap db snatches

basic strength & technique
modul IV -gymnastics

endurance
by fischer skiletics
35′ emom:
1st – 20 kb russian swings
2nd – 18 wallball shots
3rd – 30 russian twists
4th – 12 burpees
5th – 20 hollow rocks

Samstag

25/05/2019

wod
teams of 2 – for time:
buy in -1600 row/bike
every 200m
-20 synchro goblet squats
then
-50 push ups
-30 synchro burpee box jumps
-50 push ups
then 
cash out -1600m row/bike
every 200m 
-20 synchro goblet squats

Sonntag

26/05/2019

wod
strength
4 supersets:
-10 deadlifts
-8 russian leg curls
90“ rest

metcon
20′ emom:
even – 14 kb snatches
odd – 40 double unders

finisher
for time:
-40 strict pull ups

basic strength & technique
modul V -kettlebells