„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:
-1 small round run
-10 burpees
-20 kb russian swings

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap – 45“ on/15“ off
1st – kb swings
2nd – box jumps
3rd – kb one arm push press
4th – goblet squats
5th – burpees

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 ab mat sit ups

basic strength & technique
modul V – kettlebelss

endurance
for reps:
20′ amrap
-5 burpees
-10 kb russian swings
-15 squats
into
20′ amrap
-5 ring rows
-10 push ups
-15 kb thrusters

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
40′ amrap – 45“ on/15“ off
1st – kb swings
2nd – box jumps
3rd – kb one arm push press
4th – goblet squats
5th – burpees

Donnerstag

27/06/2019

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

metcon
16′ emom:
1st – 5/5 one erm kb overhead squats
2rd – 12 burpees

basic strength & technique
modul I – squats

endurance
for reps:
20′ amrap
-5 burpees
-10 kb russian swings
-15 squats
into
20′ amrap
-5 ring rows
-10 push ups
-15 kb thrusters

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

Samstag

29/06/2019

OPEN GYM Workout
20′ amrap
1-2-3-4-..
-wallball shots
-burpees
5′ rest
then
20′ amrap
2-4-6-8-..
-russian twists
-ab mat sit ups
Achtung: kein Coach anwesend!

Sonntag

30/06/2019

OPEN GYM Workout
8 rounds for time:
-8 push ups
-8 cal bike
-8 pull ups
-8 burpees
Achtung: kein Coach anwesend!