„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
-kb 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.
A does 1 pull up then B, and so on.

endurance
45′ amrap:
10-1
-squats
-burpees
then
10-1
-sit ups
-kb push press
then
10-1
-lunges
-kb swings

Dienstag

06/08/2019

wod
strength
3 rounds of:
-6 lengths farmers carry 2×24/32kg
-6 lengths front rack carry 2×24/32kg

metcon
4 rounds of 4′ amrap:
-1 small round run
-10 goblet squats 20/28kg
-amrap burpees
2′ rest

basic strength & technique
modul II – presses

endurance
40′ emom:
1st – 20 kb russian swings
2nd – 15 wallball shots
3rd – 50 mountain climbers
4th – 10 burpees
5th – 30″ hollow hold

Mittwoch

07/08/2019

wod
skillwork
squat snatch

10 rounds every 90“:
-3 squat snatches

metcon
12′ amrap:
-6 power snatches
-12 back squats

endurance
45′ amrap:
10-1
-squats
-burpees
then
10-1
-sit ups
-kb push press
then
10-1
-lunges
-kb swings

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
-sumo deadlift high pulls 28/32kg
-handstand push ups
-burpees

finisher
tabata:
-jumping lunges

basic strength & technique
modul III – basic lifts

endurance
40′ emom:
1st – 20 kb russian swings
2nd – 15 wallball shots
3rd – 50 mountain climbers
4th – 10 burpees
5th – 30″ hollow hold

Freitag

09/08/2019

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

Samstag

10/08/2019

wod
strength
4 rounds of:
-24 weighted kb lunges 2×16/24kg
-12 squat jumps
-45“ wallsit
90“ rest

metcon
teams of 2 – 2 rounds for time:
-40 toes to bar
-40 burpees
-80 thrusters 30/45kg
-40 toes to bar
-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
-30 kb russian swings
-20 kb shoulder to overhead

basic strength & technique
modul IV – gymnastics

endurance
45′ amrap:
10-1
-squats
-burpees
then
10-1
-sit ups
-kb push press
then
10-1
-lunges
-kb swings