„Nobody ever drowned in his own sweat.“ – Ann Landers

 

Montag

26/08/2019

wod
skillwork
kipping chest to bar pull ups

metcon
for time:
-1 round run
-60 wallball shots
-30 chest to bar pull ups
-1 round run

shouder assistance
3 rounds of:
-10-15“ german hang
-5 VWT

endurance
20′ amrap
4-8-12-16-20-…
-db snatches
-db one arm lunges
-burpees
3′ rest
then
20′ amrap
4-8-12-16-20-…
-box jumps
-sit ups
-kb russian swings

Dienstag

27/08/2019

wod
skillwork
clean and jerk

find a heavy comlex of:
-1 power clean
-2 push press
-1 split jerk

metcon
16′ emom:
1st – 25 jumping squats
2nd – 20 kb swings 24/32kg
3rd – 10 clapping push ups + 10 v ups
4th – rest

basic strength & technique
modul I – squats

endurance
teams of 2 – for time:
-100 thruster (empty bar)
-80 lateral burpees
-60 kb swings 16/24 kg
-40 toes to bar
-20 push ups
-40 knee raises
-60 kb russian swings 16/24 kg
-80 burpees
-100 squats

Mittwoch

28/08/2019

wod
skillwork
bar muscle up

metcon
4 rounds for time:
-4 bar muscle ups
-8 burpees
-12 kb front rack lunges

assistance
3 rounds of:
-1′ plank
-8 sots press (empty bar or alu stick)

endurance
20′ amrap
4-8-12-16-20-…
-db snatches
-db one arm lunges
-burpees
3′ rest
then
20′ amrap
4-8-12-16-20-…
-box jumps
-sit ups
-kb russian swings

Donnerstag

29/08/2019

wod
strength
-5×5 pause deadlifts
lift the bar 2cm from the ground,
hold position for 2″,
then finish the lift

metcon
teams of 2 – 16′ amrap:
4-8-12-16-20-…
-one arm devil press
-weighted box steps

basic strength & technique
modul II – presses

endurance
teams of 2 – for time:
-100 thruster (empty bar)
-80 lateral burpees
-60 kb swings 16/24 kg
-40 toes to bar
-20 push ups
-40 knee raises
-60 kb russian swings 16/24 kg
-80 burpees
-100 squats

Freitag

30/08/2019

wod
strength
4 supersets:
-12 floorpess
-amrap push ups
90“ rest

metcon
for time:
-10 burpees
-10 kb/db thrusters
-20 burpees
-20 kb/db thrusters
-30 burpees
-30 kb/db thrusters
time cap – 10´
straight into
5 rounds of
-1 small round run
-15 toes to bar
time cap – 10´

Samstag

31/08/2019

wod
metcon
teams of 2 – 30′ wallball shots:
A is doing wallball shots while B is doing 1 round of
-18 db/kb hang clean and jerk
-12 ring rows
score = wallball shots

assistance
3 x 2 lengths db death march

Sonntag

01/09/2019

wod
strength
10′ to find a heavy single of:
-front squat
then
3×3 front squats @85%

metcon
4 rounds for time:
-20 kb russian swings 20/28kg
-15 goblet squats 20/28kg
-10 handstand push ups

basic strength & technique
modul III – basic lifts

endurance
20′ amrap
4-8-12-16-20-…
-db snatches
-db one arm lunges
-burpees
3′ rest
then
20′ amrap
4-8-12-16-20-…
-box jumps
-sit ups
-kb russian swings