„History is a vast early warning system.“ – Norman Cousins

 

Montag

22/07/2019

wod
strength
4 supersets:
-6 back squats
-10 reverse lunges
90“ rest

metcon
for time:
-40 double db/kb box step overs
-30 devils press
-20 burpee box jumps/steps

finisher
for time:
-100 walking lunges

basic strength & technique
modul I – squats

endurance
12′ amrap
-10 ground to overhead
-20 weighted box steps
-30 russian twists
into
3′ amrap
-push ups
into
12′ amrap
-10 ground to overhead
-20 weighted box steps
-30 russian twists
into
3′ amrap
-push ups
use the same weight for all movements!

Dienstag

23/07/2019

wod
metcon
4 rounds for time:
-15 cal row/ski/bike
-10 toes to bar
-6 power snatches
time cap – 12′
3′ rest
then
4 rounds for time
-15 cal row/ski/bike
-10 strict handstand push ups/ 15 push ups
-6 overhead squats
time cap – 12′

endurance
by fischer skiletics
teams of 2 – 2 rounds for time:
-100 kb russian swings – wall sit
-100 goblet squats – push up position
-100 push ups – hollow hold
-100 jackknifes – deadhang
-100 burpees
time cap – 40′
one is holding the position- the other one is working
no holding during burpees

Mittwoch

24/07/2019

wod
strength
4 supersets:
-8 bent over rows
-10/10 one arm chinese rows
90“ rest

metcon
15′ amrap:
-50 double unders
-15 wallball shots
-10 pull ups

endurance
40′ – row/bike/ski for calories:
e5mom
2 rounds of
-5 empty barbell thrusters
-10 front squats
-15 shoulder to overhead

Donnerstag

25/07/2019

wod
skillwork
ring muscle ups

7′ emom:
-1-5 ring muscle ups
or
7′ emom:
-5 kip swings + 5 ring dips

metcon
for time:
21-15-9
-deadlifts 80/120kg
-box jumps

basic strength & technique
modul II – presses

endurance
12′ amrap
-10 ground to overhead
-20 weighted box steps
-30 russian twists
into
3′ amrap
-push ups
into
12′ amrap
-10 ground to overhead
-20 weighted box steps
-30 russian twists
into
3′ amrap
-push ups
use the same weight for all movements!

Freitag

26/07/2019

wod
metcon
for time:
20-15-10-15-20
-power cleans
-shoulder to overhead
-strict pull ups

endurance
by fischer skiletics
teams of 2 – 2 rounds for time:
-100 kb russian swings – wall sit
-100 goblet squats – push up position
-100 push ups – hollow hold
-100 jackknifes – deadhang
-100 burpees
time cap – 40′
one is holding the position- the other one is working
no holding during burpees

Samstag

27/07/2019

wod
metcon
teams of 2 – 4 rounds for time:
-400m row
-10m synchro one arm db overhead lunges 22,5/30kg
-10 synchro burpee box jump overs

Sonntag

28/07/2019

wod
skillwork
double unders

„flight simulator“
for time:
50-40-30-20-10-20-30-40-50
-double unders
each set needs to be unbroken!

metcon
4 rounds for quality:
-5 skin the cat
-40“ wall facing handstand hold
-20 ghd sit ups
-8 russian leg curls
-40m farmers carry

basic strength & technique
modul III – basic lifts