„Nothing great in the world has ever been accomplished without passion.“ – Georg Wilhelm Friedrich Hegel

 

Montag

29/07/2019

wod
strength
4 supersets:
-6 deadlifts
-10/10 kb windmill
90“ rest

metcon
for time:
10-15-20-15-10
-burpees
-kb swings 20/28kg
-toes to bar

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
-sit ups
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-jack knife
-kb russian swings

Dienstag

30/07/2019

wod
metcon
for time:
20“ on /10“ off until you reach
-100 goblet squats 20/28kg
straight into
50-40-30-20-10
-double unders
-sit ups

finisher
for time:
-100 v-ups

basic strength & technique
modul IV – gymnastics

endurance
for time:
-150 one arm kb thruster
2′ rest
then
15 rounds of
-5 burpees
-10 squats
-15 abmat sit ups
time cap – 40′ 

Mittwoch

31/07/2019

wod
skillwork
squat clean

10 rounds every 90“:
-3 squat cleans

metcon
death by:
-lateral burpees
buy in – 4 power cleans 40/60kg

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
-sit ups
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-jack knife
-kb russian swings

Donnerstag

01/08/2019

wod
strength
4 supersets:
-8 strict press
-10/10 one arm arnold press
90“ rest

metcon
teams of 2 – for time:
-50 strict pull ups
-50 strict handstand push ups
-100 synchro squats
-50 kipping handstand push ups
-50 kipping pull ups

scaled
-75 ring rows
-75 push ups
-100 synchro squats
-75 push ups
-75 ring rows

basic strength & technique
modul V – kettlebells

endurance
for time:
-150 one arm kb thruster
2′ rest
then
15 rounds of
-5 burpees
-10 squats
-15 abmat sit ups
time cap – 40′ 

Freitag

02/08/2019

wo
skillwork
bar muscle ups
focus on
-glide kip
-transition

metcon
14′ amrap:
-5 bar muscle ups/ 7 jumping bar muscle ups
-20 kb cleans
-20 kb lunges

finisher
6′ emom:
-5 burpees + 14 jumping lunges

Samstag

03/08/2019

wod
metcon
fight gone bad style
5 rounds of 1′ work on each exercise:
-burpees over the box
-kb russian swings
-mountain climbers
-goblet squats
-russian twists
1′ rest

Sonntag

04/08/2019

wod
metcon
25′ emom for quality:
1st – deadhang
2nd – kb one arm overhead squat
3rd – hollow hold
4th – kb windmill
5th – scapula push ups

finisher
for time:
-150 wallball shots

basic strength & technique
modul I – squats

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
-sit ups
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-jack knife
-kb russian swings