„You will never win if you never begin.“ – Helen Rowland

 

Montag

05/08/2019

wod
metcon
teams of 2 – for time
2-4-6-8-…20
-wallball shots
1-2-3-4….10
-pull ups
2-4-6-8….20
-russian swings
2-4-6-8….20
-sit ups
each partner has to complete all reps per exercise prior changing,
for example A completes 2 wallball shots then B completes 2 wallball shots.
after that A does 1 pull up then B, and so on.

basic strength & technique
modul II – presses

endurance
45′ amrap:
10-1
-lengths shuttle run
-burpees
then
10-1
-lengths shuttle run
-goblet squats
then
10-1
-lengths shuttle run
-kb swings

Dienstag

06/08/2019

wod
strength
teams of 2 – 3 rounds of:
-200m farmers carry 2×24/32kg
-200m front rack carry 2×24/32kg

metcon
4 rounds of 4′ amrap:
-14/20 cal assault bike
-10 front squats 
-amrap lateral burpees
2′ rest

endurance
by fischer skiletics
10x 150/200m row
60“ rest
then
20′ amrap
-20 push ups
-30 sit ups
-40 squats

Mittwoch

07/08/2019

wod
skillwork
squat snatch

10 rounds every 90“:
-3 squat snatches

metcon
12′ amrap:
-6 power snatches
-12 toes to bar

endurance
40′ emom:
1st – 8/12 cal assault bike
2nd – 15 wallball shots
3rd – 8/12 cal row
4th – 10 burpees
5th – 30“ hollow hold

Donnerstag

08/08/2019

wod
strength
10′ emom:
-x pull ups
x is a number you can perform every round

metcon
for time:
21-15-9
-deadlifts 70/100kg
-handstand push ups

finisher
3 rounds of:
-30“ ring row hold (top position)
-30“ pinch grip hold
-3 wall walks

basic strength & technique
modul III – basic lifts

endurance
45′ amrap:
10-1
-lengths shuttle run
-burpees
then
10-1
-lengths shuttle run
-goblet squats
then
10-1
-lengths shuttle run
-kb swings

Freitag

09/08/2019

wod
metcon
for time
-50 db snatches
-40 weighted box step overs
-30 one arm devils press
-20 db overhead squats
-30 one arm devils press
-40 weighted box step overs
-50 db snatches

endurance
by fischer skiletics
10x 150/200m row
60“ rest
then
20′ amrap
-20 push ups
-30 sit ups
-40 squats

Samstag

10/08/2019

wod
strength
4 rounds of:
-24 weighted kb lunges 2×15/22,5kg
-12 squat jumps
-45“ wallsit
90“ rest

metcon
teams of 2 – 2 rounds for time:
-40 cal row/bike
-40 burpees
-40 thrusters
-40 cal row/bike
-40 burpees
3′ rest

Sonntag

11/08/2019

wod
strength
4 rounds of:
-10 renegade rows
-15 push ups
-15 ring rows
90“ rest

metcon
4 rounds for time:
-40 double unders
-15 hang power cleans
-10 shoulder to overhead

basic strength & technique
modul IV – gymnastics