„A somebody was once a nobody who wanted to and did.“ – John Burroughs

 

Montag

12/08/2019

wod
strength
find a daily max in:
-overhead squat
then
3×3 overhead squats @80%

metcon
10′ amrap:
-1′ plank
-20 squats
-10 burpees

finisher
3 rounds of:
-20 sit ups
-10/10 one leg deadlift

endurance
12′ e2mom
-20 wallball shots
-10 burpees
2′ rest
then
12′ e2mom
-30 abmat sit ups
-20 lunges
2′ rest
then
12′ e2mom
-20 db snatches
-10 weighted box step ups

Dienstag

13/08/2019

wod
skillwork
kipping pull up

8′ emom:
-5-8 kipping pull ups

metcon
4 rounds for time:
-10 pull ups
-20 kb sumo deadlift high pulls
-40 double unders

basic strength & technique
modul V – kettlebells

endurance
4 rounds for time:
-20 burpees
-2 rounds run
-50 one arm kb push press
-50 kb swings
time cap – 40′

Mittwoch

14/08/2019

wod
strength
4×8 floor press

metcon
16′ emom:
even – 10 thrusters 30/45kg
odd – 10 burpees

endurance
12′ e2mom
-20 wallball shots
-10 burpees
2′ rest
then
12′ e2mom
-30 abmat sit ups
-20 lunges
2′ rest
then
12′ e2mom
-20 db snatches
-10 weighted box step ups

Donnerstag

15/08/2019

wod
strength
find a daily max in:
-power clean + squat clean
then
3×3 power cleans + squat cleans @80%

metcon
for time:
-2 rounds run
-30 push ups
-30 power cleans 30/50kg
-30 push ups
-2 rounds run

basic strength & technique
modul I – squats

endurance
4 rounds for time:
-20 burpees
-2 rounds run
-50 one arm kb push press
-50 kb swings
time cap – 40′

Freitag

16/08/2019

wod
strength
4 rounds of:
-8 strict pull ups
-8 strict handstand push ups
90“ rest

metcon
18′ e2mom:
1st – 12 burpees
2nd – 25 toes to bar
3rd – 30 db snatches

Samstag

17/08/2019

wod
strength
3×20 deadlifts

metcon
in teams of 2 – for time:
-100 kb
swings
-80 box jumps
-60 goblet squats
-40 weighted box step ups
-30 one am kb overhead squats
-40 weighted box step ups
-60 goblet squats
-80 box jumps
-100 kb swings

Sonntag

18/08/2019

wod
metcon
for time:
21-15-9
-kb shoulder to overhead 16/24kg
-kb russian swings
then
15-9-6
-kb shoulder to overhead 16/24kg
-pull ups
then
9-6-3
-kb shoulder to overhead 16/24kg
-kb russian swings
-pull ups

basic strength & technique
modul II – presses

endurance
12′ e2mom
-20 wallball shots
-10 burpees
2′ rest
then
12′ e2mom
-30 abmat sit ups
-20 lunges
2′ rest
then
12′ e2mom
-20 db snatches
-10 weighted box step ups