„The man who has no imagination has no wings.“ – Muhammad Ali

 

Montag

24/06/2019

wod
strength
4 rounds of:
-5 strict press
-10 bent over rows
90“ rest

metcon
10 rounds for time:
-10/12 cal row
-10/12 push ups

basic strength & technique
modul I – squats

endurance
for reps:
20′ amrap
-5 pull ups
-10 hand release push ups
-15 kb thrusters
into
20′ amrap
-5 ring rows
-10 push ups
-15 squats

Dienstag

25/06/2019

wod
skillwork
power clean & jerk

8′ emom:
-5 touch & go power clean & jerks
-5 lateral burpees

metcon
12′ amrap:
-5 power cleans
-10 front squats
-15 box jump overs

basic strength & technique
modul II – presses

endurance
by fischer skiletics
40′ – 45“ on/20“ off:
1st – kb swings
2nd – box jumps
3rd – push press @empty bar
4th – goblet squats
5th – cal on ergo

girls
jump & run

Mittwoch

26/06/2019

wod
skillwork
kipping toes to bar

metcon
for time:
-100 toes to bar
everytime you jump off the bar – 20 kb clean and jerk

finisher
tabata:
-russian twists 15/20kg

endurance
10 rounds for time:
-10/12 cal row
-10 burpee over rower
-20 db snatches

Donnerstag

27/06/2019

wod
strength
4 rounds of:
-5 back squats
-20 walking lunges
60“ rest

metcon
16′ emom:
1st – 10 overhead squats
2nd – 40 double unders

basic strength & technique
modul III – basic lifts

endurance
for reps:
20′ amrap
-5 pull ups
-10 hand release push ups
-15 kb thrusters
into
20′ amrap
-5 ring rows
-10 push ups
-15 squats

Freitag

28/06/2019

wod
skillwork
handstand walk

metcon
for time:
-60 sit ups
-50 kb russian swings
-40 kb snatches
-30 kb one arm thrusters
-20 goblet squats
-30m hs walk/10 wall walks

basic strength & technique
modul IV – gymanstics

endurance
by fischer skiletics
40′ – 45“ on/20“ off:
1st – kb swings
2nd – box jumps
3rd – push press @empty bar
4th – goblet squats
5th – cal on ergo

Samstag

29/06/2019

wod
skillwork

barbell cycling

metcon
in teams of 4:
3 rounds of
A+B – 2 rounds sync. DT
C+D – max reps prowler push
3′ rest
then
3 rounds of
A+B – 2 rounds sync. DT
C+D – max cal row
DT
-12 deadlifts
-9 hang power cleans
-6 shoulder to overhead

Sonntag

30/06/2019

wod
strength
4 rounds of:
-5 sumo deadlifts
-20 hollow rocks
60“ rest

metcon
for time:
21-15-9
-deadlifts @60/90kg
between the rounds 
-10 pull ups
-20 push ups

finisher
accumulate 4′ of farmers carry

basic strength & technique
modul V – kettlebells