„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

metcon
4 rounds for time:
-20 burpees
-20 goblet squats 16/24kg
-50 double unders

endurance
for time:
buy in – 2 rounds run
then
10 rounds of
-5 pull ups
-10 push ups
-15 squats
buy out – 2 rounds run

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
5 rounds of 30“ on/30“ off:
-jumping squats
-mountain climbers

basic strength & technique
modul V – kettlebells

endurance
for time:
-50 burpees
-30 goblet squats
-30 db snatches
-30 burpees
-30 goblet squats
-30 db snatches
-10 burpees
-30 goblet squats
-30 db snatches

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 – 2 rounds run
then
10 rounds of
-5 pull ups
-10 push ups
-15 squats
buy out – 2 rounds run

Donnerstag

11/07/2019

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

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

basic strength & technique
modul I – squats

endurance
for time:
-50 burpees
-30 goblet squats
-30 db snatches
-30 burpees
-30 goblet squats
-30 db snatches
-10 burpees
-30 goblet 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

Samstag

13/07/2019

wod
metcon
10 rounds for time:
-10 wallball shots
-10 kb russian swings 28/32kg
-10 box jumps
-10 push ups

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

endurance
for time:
buy in – 2 rounds run
then
10 rounds of
-5 pull ups
-10 push ups
-15 squats
buy out – 2 rounds run