„If you fall behind, run faster. Never give up, never surrender, and rise up against the odds.“ – Jesse Jackson

 

Montag

17/06/2019

wod
strength
4 rounds of:
-5 strict press
-2/2 get ups
90“ rest

metcon
for time
-50 box jumps
-50 jumping pull ups
-50 kettlebell swings
-50 walking lunges
-50 knees to elbow
-50 kb push press
-50 back extensions
-50 goblet squats
-50 burpees
-50 sit ups

basic strength & technique
modul V – kettlebells

endurance
teams of 2 – 40′ amrap:
-100 box jumps/steps
-100 jumping pull ups
-100 kettlebell swings
-100 walking lunges
-100 knees to elbow
-100 kb push press
-100 back extensions
-100 goblet squats
-100 burpees
-100 jumping jacks

Dienstag

18/06/2019

wod
skillwork
handstand walk/hold

metcon
4 rounds for time:
-10m handstand walk
-15 toes to bar
-20 kb cleans

assistance
4 rounds of:
-10/10 one arm ring row
-10/10 seated db press

basic strength & technique
modul I – squats

endurance
32′ e4mom:
-20 kb russian swings
-15 one arm kb thrusters
-15 ab mat sit ups
-10 box jumps
-5 burpees

Mittwoch

19/06/2019

wod
skillwork
snatch

8′ emom:
-3 squat snatches
-5 burpees

metcon
for time:
-30 overhead squats 20/30kg
-50 pull ups
-30 overhad squats 20/30kg

endurance
teams of 2 – 40′ amrap:
-100 box jumps/steps
-100 jumping pull ups
-100 kettlebell swings
-100 walking lunges
-100 knees to elbow
-100 kb push press
-100 back extensions
-100 goblet squats
-100 burpees
-100 jumping jacks

Donnerstag

20/06/2019

wod
strength
4 rounds of:
-5 back squats
-5-8 russian leg curls
60“ rest

metcon
18′ amrap:
-1 small round run
-30 kb front rack lunges
-15 push ups

basic strength & technique
modul II – presses

endurance
32′ e4mom:
-20 kb russian swings
-15 one arm kb thrusters
-15 ab mat sit ups
-10 box jumps
-5 burpees

Freitag

21/06/2019

wod
metcon
teams of 2 – for reps:
4′ amrap
-15 synchro burpees
-30 synchro kb russian swings 16/24kg
-amrap synchro goblet squats
2′ rest
then
4′ amrap
-15 synchro burpees
-30 synchro kb russian swings 16/24kg
-amrap synchro kb shoulder to overhead
2′ rest
then
4′ amrap
-15 synchro burpees
-30 synchro kb russian swings 16/24kg
-amrap synchro kb cleans

Samstag

22/06/2019

Chill & Grill
Start: 11:00 mit Murph 
anschließend Grillen

Sonntag

23/06/2019

wod
strength
4 rounds of:
-5 weighted pull ups
-20 reverse flys
60“ rest

metcon
4 rounds for movement quality:
-10/10 bulgarian split squats
-10/10 bottom up press
-15 ring rows
-10 ring dips

basic strength & technique
modul III – basic lifts

endurance
teams of 2 – 40′ amrap:
-100 box jumps/steps
-100 jumping pull ups
-100 kettlebell swings
-100 walking lunges
-100 knees to elbow
-100 kb push press
-100 back extensions
-100 goblet squats
-100 burpees
-100 jumping jacks