„The best way to cheer yourself up is to try to cheer somebody else up.“ – Mark Twain

 

Montag

08/07/2019

wod
strength
8′ emom:
-3 front squats
no rack

metcon
for time:
-50 burpees
-80/100 cal row
-200 double unders

basic strength & technique
modul V – kettlebells

endurance
for time:
-50 lateral burpees
-30 overhead squats
-30 db snatches
-30 lateral burpees
-30 front squats
-30 db snatches
-10 lateral burpees
-30 back squats
-30 db snatches

Dienstag

09/07/2019

wod
metcon
20′ amrap:
-20 db thrusters
-15 box jumps
-20 db snatches
-15 box jumps
-20 db hang clean and jerk
-15 box jumps

finisher
in teams of 4 – 10′ amrap:
A – d-ball bearhug
B+C – v-ups each
D – rest
A holds d-ball as long as B+C are done with 20 v-ups

endurance
by fischer skiletics
20′ emom
-10 wallball shots + 5 burpees
-10/12 cal row
3′ rest
20′ emom
-15 kb swings + 10 sit ups
-10/12 cal row

Mittwoch

10/07/2019

wod
strength
4×12 double kb deadlifts

metcon
14′ amrap:
4-6-8-10-12-…
-toes to bar
-kb clean and jerk

endurance
for time:
buy in – 100 double unders
10 rounds
-5 pull ups
-10 push ups
-15 asquats
buy out – 100 double unders

Donnerstag

11/07/2019

wod
strength
4 rounds of:
-8 strict press
-4 strict (weighted) pull ups

metcon
3 rounds for time:
-20 front rack lunges
-20 push press

basic strength & technique
modul I – squats

endurance
for time:
-50 lateral burpees
-30 overhead squats
-30 db snatches
-30 lateral burpees
-30 front squats
-30 db snatches
-10 lateral burpees
-30 back squats
-30 db snatches

Freitag

12/07/2019

wod
skillwork
hang power snatch

metcon
5 rounds for time:
-12 deadlifts
-9 hang power snatches
-6 overhead squats

endurance
by fischer skiletics
20′ emom
-10 wallball shots + 5 burpees
-10/12 cal row
3′ rest
20′ emom
-15 kb swings + 10 sit ups
-10/12 cal row

Samstag

13/07/2019

wod
strongman saturday
10′ emom
1st – 1-2 rope climbes
2nd – 1 length prowler push
1′ rest
10′ emom
1st – 8 d-ball over shoulder
2nd – 10 weighted box step overs
1′ rest
10′ emom
1st – 8 strict toes to bar
2nd – 2 lengths farmers carry

Sonntag

14/07/2019

wod
skillwork
pistol

metcon
for time:
-30 pull ups
-3 wall walks
-10 pistols
-20 pull ups
-3 wall walks
-20 pistols
-10 pull ups
-3 wall walks
-30 pistols

basic strength & technique
modul II – presses