„Was vergangen ist, ist vergangen, und du weißt nicht, was die Zukunft dir bringen mag. Aber das Hier und Jetzt, das gehört dir.“ – Antoine de Saint- Exupèry

 

Montag

01/07/2019

wod
strength
8′ emom
-3 backsquats

metcon
12 min amrap
3-6-9-12. . . .
-box jump overs/ step overs
-dumbbell snatches

basic strength & technique
modul II – presses

endurance
fight gone bad style
7 rounds of 1′ amrap/exercise
-double unders
-cal bike
-burpee box jumps
-cal row
-kb american swings

Dienstag

02/07/2019

wod
strength
8′ emom
-5 strict pull ups

metcon
30-20-10 for time:
-toes to bar
-wallball shots
-50 double unders between every set

assistance
3 rounds of
-10/10 one arm row + 40“ ring row hold top postition
-40“ front leaning rest

endurance
10′ amrap
-10 ring rows
-10 thrusters
2′ rest
10′ amrap
-20 airsquats
-10 shoulder to overhead
2′ rest
10′ amrap
-30 double unders
-10 front squats

Mittwoch

03/07/2019

wod
skillwork
power snatches

10′ emom
-3 power snatches

metcon
buy in- 35 cal row/bike
4 rounds for time
-15 overhead squats
-12 bar facing burpees

endurance
in teams of 3
40′ amrap
-100 db snatches
-100 box jumps
-100 double db cleans
-100 burpees
split as you like – only one working

Donnerstag

04/07/2019

wod
skillwork
-bar muscle up

8′ amrap
-1 glide kip
-1 muscle up
or
-1 glide kip
-2 jumping or banded muscle ups
-3 dips

metcon
12′ amrap
-5 bar muscle ups
-10 handstand push ups

finisher
for time:
-30 cal assault bike/row
-30 walking/jumping lunges
all out!

basic strength & technique
modul III – basic lifts

endurance
fight gone bad style
7 rounds of 1′ amrap/exercise
-double unders
-cal bike
-burpee box jumps
-cal row
-kb american swings

Freitag

05/07/2019

wod
fight gone bad style
5 rounds of 1′ amrap/exercise
-prowler push or bear hug carry
-rope climbs
-burpee box jumps
-slam ball cleans
-heavy kb russian swings

endurance
10′ amrap
-10 ring rows
-10 thrusters
2′ rest
10′ amrap
-20 airsquats
-10 shoulder to overhead
2′ rest
10′ amrap
-30 double unders
-10 front squats

Samstag

06/07/2019

wod
21-15-9
-power cleans
-toes to bar
3′ rest
21-15-9
-power cleans
-pull ups

Sonntag

07/07/2019

wod
strength
4 rounds of
– 30 heavy russian twists
-20 v-ups
-30 hollow rocks
1′ rest
metcon
3 rounds for time
-15 burpees
-15 jump squats
-15 push ups

basic strength & technique
modul IV – gymnastics