„What happens is not as important as how you react to what happens.“ – Ellen Glasgow

Montag

09/09/2019

wod
strength
16′ emom:
even – 6 back squats
odd – 20 hollow rocks

metcon
4 rounds for time:
-30 double unders
-20 wallball shots
-10 pull ups

basic strength & technique
modul V – kettlebells

endurance
40′ emom:
1st – 12 burpees
2nd – 20 hollow rocks
3rd – 15 double kb/db front squats
4th – 15 double kb/db shoulder to overhead

Dienstag

10/09/2019

wod
skillwork
power clean & jerk

metcon
for time:
15-12-9
-power cleans
-shoulder to overhead
-10 lateral burpees

basic strength & technique
modul I – squats

endurance
by fischer skiletics
teams of 2 – for time:
-150 cal row
-150 thruster
3′ rest
then
-75 cal row
-75 front squats
3′ rest
then
-75 cal row
-75 push press
only one is working

Mittwoch

11/09/2019

wod
strength
12′ emom:
even – 12 push ups
odd – 12 ring rows

metcon
16′ amrap:
3-6-9-…
-toes to bar
-double kb deadlifts

assistance
accummulate:
-1′ ring support hold
-2′ hollow hold
-3′ dead hang
split as you like

endurance
for reps:
7′ amrap
-8/10 cal row
-12 kb swings
3′ rest
then
7′ amrap
-10 burpees
-12 goblet squats
3′ rest
then
-8/10 cal bike
-12 push ups
3′ rest
then
7′ amrap
-20 step ups
-12 v-ups

Donnerstag

12/09/2019

wod
metcon
6 rounds e5mom:
-30 weighted box steps
-15/20 cal bike/row
-10 burpee pull ups

basic strength & technique
modul II – presses

endurance
40′ emom:
1st – 12 burpees
2nd – 20 hollow rocks
3rd – 15 double kb/db front squats
4th – 15 double kb/db shoulder to overhead

Freitag

13/09/2019

wod
skillwork
handstand push ups

metcon
12′ amrap:
-12 handstand push ups
-12 thrusters 30/42kg

basic strength & technique
modul III – basic lifts

endurance
by fischer skiletics
teams of 2 – for time:
-150 cal row
-150 thruster
3′ rest
then
-75 cal row
-75 front squats
3′ rest
then
-75 cal row
-75 push press
only one is working

Samstag

14/08/2019

wod
metcon
teams of 2 – for time:
-50 strict pull ups
-50 synchro hang power cleans
-100 cal ergo

finisher
8′ emom:
even – 12 cal assault bike
odd – 20 jumping lunges

Sonntag

15/09/2019

wod
skillwork
rowing technique

metcon
10 rounds for time:
-250m row
-8 burpees over the rower

basic strength & technique
modul IV – gymanstics