„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
2 rounds for time:
-40 kb box step overs
-30 kb russian swings
-20 burpees

finisher
for time:
-100 walking lunges

endurance
for reps:
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
10′ amrap
-10 one arm kb overhead squats 12/16kg
-10 push ups
-20 kb cleans 12/16kg
3′ rest
then
3 rounds of
-1 round run
-20 kb shoulder to overhead 20/28kg
-10 goblet squats 20/28kg

basic strength & technique
modul I – squats

endurance
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
24′ emom:
1st – 50 double unders
2nd – 15 wallball shots
3rd – 10 pull ups
4th – 30 russian twists

endurance
for reps:
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!

Donnerstag

25/07/2019

wod
skillwork
bar muscle ups

7′ emom:
-1-5 bar muscle ups
or
7′ emom:
-3 chest to bar pull ups + 8 push ups

metcon
for time:
21-15-9
-kb sumo deadlift high pulls 24/32kg
-box jumps

basic strength & technique
modul II – presses

endurance
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

Freitag

26/07/2019

wod
skillwork
power cleans

metcon
for time:
20-15-10-15-20
-power cleans
-shoulder to overhead
-burpees over the bar

Samstag

27/07/2019

wod
metcon
teams of 2 – 4 rounds for time:
-1 round run
-20 synchro lunges
-30 partner sit ups
-40 push ups

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
-4 lengths farmers carry

basic strength & technique
modul III – basic lifts

endurance
for reps:
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!