„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 goblet squats 20/28kg
-10 weighted box steps 20/28kg
-20 kb sumo deadlift high pulls 20/28kg

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-1 round run
-20 kb thrusters
-10 burpees

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

Mittwoch

04/09/2019

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

metcon
for time:
-30 kb one arm thrusters
-30 kb russian swings
-1 round run
-25 kb one arm thrusters
-25 kb russian swings
-1 round run
-20 kb one arm thrusters
-20 kb russian swings
-1 round run
-15 kb one arm thrusters
-15 kb russian swings
-1 round run

endurance
40′ amrap:
-1 round run
-20 kb thrusters
-10 burpees

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

Freitag

06/09/2019

wod
metcon
teams of 2 – for time:
buy in – 100 burpees
then
21-15-9
-sync goblet squats
-sync kb swings
into
42-30-18
-pull ups
-kb shoulder to overhead
into
21-15-9
-sync goblet squats
-sync kb swings
then
buy out – 100 burpees

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

Samstag

07/08/2019

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

metcon
4 rounds for time:
-100 double unders
-50 abmat sit ups
-1 round run

Sonntag

08/09/2019

wod
skillwork
handstand walk

metcon
20′ emom:
even – 10 double kb strict press
odd – 10 wallballs + 10 ball ground to overhead + 20 ball russian twists

basic strength & technique
modul II – presses

endurance
40′ amrap:
-1 round run
-20 kb thrusters
-10 burpees