„I have the simplest tastes. I am always satisfied with the best.“ – Oscar Wilde

Montag

02/09/2019

wod
strength
find a heavy set of:
-5 sumo deadlifts
then
3×3 sumo deadlifts with same weight

metcon
15′ amrap:
-5 renegade rows
-10 weighted box steps
-20 double kb/db deadlifts

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-400/500m row
-20 kb thrusters
-10 burpees over rower

Dienstag

03/09/2019

wod
skillwork
snatch balance

10′ emom:
-1 snatch balance + 1 overhead squat

metcon
4 rounds for time:
-12 shoulder to overhead
-10 front squats
-8 lateral burpees

assistance
-30 evil wheels

basic strength & technique
modul V – kettlebells

endurance
by fischer skiletics
10 rounds
40“ on/ 20“ off:
-kb swings
-row
10 rounds
40“ on/ 20“ off:
-squats
-bike
10 rounds:
40“ on/ 20“ off:
-box steps
-single/double unders
10 rounds
40“ on/ 20“ off:
-ring rows
-burpees

Mittwoch

04/09/2019

wod
strength
3 rounds of:
-10 front rack lunges
-10 back rack lunges

metcon
for time:
-30 thrusters
-15/10 cal row
-25 thrusters
-15/10 cal row
-20 thrusters
-15/10 cal row
-15 thrusters
-15/10 cal row
-10 thrusters
-15/10 cal row

endurance
12 rounds for time:
-20 db snatches
-15 goblet squats
-10 kipping/jumping pull ups
-5 burpee tuck jumps

Donnerstag

05/09/2019

wod
skillwork
kipping toes to bar

metcon
for reps:
8′ amrap
-10 kipping toes to bar
-20 kb clean and jerks
2′ rest
then
8′ amrap
-5 strict toes to bar
-20 kb snatches

basic strength & technique
modul I – squats

endurance
40′ amrap:
-400/500m row
-20 kb thrusters
-10 burpees over rower

Freitag

06/09/2019

wod
metcon
teams of 2 – for time:
buy in – 100 cal row
then
21-15-9
-sync goblet squats
-sync kb swings
into
42-30-18
-pull ups
-ring dips
into
21-15-9
-sync goblet squats
-sync kb swings
buy out – 100 cal row

assistance
3 rounds of:
-6/6 kb bottom up presses

basic strength & technique
modul II – presses

endurance
by fischer skiletics
10 rounds
40“ on/ 20“ off:
-kb swings
-row
10 rounds
40“ on/ 20“ off:
-squats
-bike
10 rounds:
40“ on/ 20“ off:
-box steps
-single/double unders
10 rounds
40“ on/ 20“ off:
-ring rows
-burpees

Samstag

07/08/2019

wod
strength
12-10-8-6-4-2
-renegade rows
increase weight every second set

metcon
for time:
-5 farmers carry down and upstairs
-100 double unders @ basketball court
-5 farmers carry up and downstairs
-30 cal at any ergo
-5 farmers carry down and upstairs
-100 double unders @ basketball court
-5 farmers carry up and downstairs
-30 v ups
-5 farmers carry down and upstairs
-100 double unders @ basketball court
-5 farmers carry up and downstairs
-3 rope climbes

Sonntag

08/09/2019

wod
skillwork
handstand walk

metcon
20′ emom:
even – 10m handstand walk
odd – 10 wallballs + 10 ball ground to overhead + 20 ball russian twists

basic strength & technique
modul III – basic lifts