„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:
-20 wallball shots
-15 push ups
-10 pull ups

basic strength & technique
modul III – basic lifts

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 IV – gymnastics

endurance
teams of 2 – for time:
-150 burpees
-150 thrusters
3′ rest
then
-75 burpees
-75 front squats
3′ rest
then
-75 burpees
-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
-kb russian swings
-abmat sit ups

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

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

Donnerstag

12/09/2019

wod
metcon
6 rounds e5mom:
-30 weighted box steps
-20 ground to overhead
-10 plate burpees

basic strength & technique
modul V – kettlebells

endurance
teams of 2 – for time:
-150 burpees
-150 thrusters
3′ rest
then
-75 burpees
-75 front squats
3′ rest
then
-75 burpees
-75 push press
only one is working

Freitag

13/09/2019

wod
strength
5×5 handstand push ups

metcon
12′ amrap:
-12 one arm kb push press
-12 goblet squats

Samstag

14/08/2019

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

finisher
8′ emom:
even – 12 burpees
odd – 20 jumping lunges

Sonntag

15/09/2019

wod
strength
5×5 pull ups

metcon
24′ emom:
1st – 30 double unders
2nd – 20 kb swings
3rd – 10 box jumps
4th – rest

basic strength & technique
modul I – squats

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