„If you care about something enough, you’ll find a way to make it happen.“ – Roy T. Bennett

Montag

17/04/2017

wod
strength
-6×5 push press
@85-90% of strict press

metcon
5 rounds of:
-40 mountain climbers
-20 ground to overhead 10/15kg
-10 burpees
2′ rest
work as fast as possible

basic strength & technique
modul V – kettlebells

Dienstag

18/04/2017

wod
metcon
4 rounds for time:
-20 toes to bar
-100 double unders
-20 pull ups
-1 round run

basic strength & technique
modul I – squats

endurance
45′ amrap:
-10 high jump burpees
-20 jumping lunges
-30 jumping pull ups
-40 squat jumps
-50 cz jumping jacks

Mittwoch

19/04/2017

wod
skillwork
overhead squat + set up

metcon
for time:
-20 overhead squats
-12 lateral burpees
-30 front squats
-12 lateral burpees
-40 back squats
-12 lateral burpees

 basic strength & technique
modul II – presses

endurance
5 rounds for time:
-2 laps run
-20 lunges
-20 kb swings
-20 burpees

Donnerstag

20/04/2017

wod
strength
-6×5 deadlifts @85-90%

metcon
12′ amrap:
2-4-6-8-10-…
-pull ups
-kb russian swings
-v-ups

basic strength & technique
modul III – basic lifts

endurance
45′ amrap:
-10 high jump burpees
-20 jumping lunges
-30 jumping pull ups
-40 squat jumps
-50 cz jumping jacks

Freitag

21/04/2017

wod
metcon
kb 400 test

Grand Opening 1190
Start: 19:00 

Samstag

22/04/2017

wod
hypertrophy team qualifier
in teams of 4 – for time:
-60 burpees over planking partner
then 3 rounds of
-30 syncro squats
-10 syncro hand release push ups
then
-40 burpees over the planking partner
then 2 rounds of
-30 syncro squats
-10 syncro hand release push ups
then 20 burpees over the planking partner
then 1 round of
-30 syncro squats
-10 syncro hand release push ups

basic strength & technique
modul IV – gymnastics

Sonntag

23/04/2017

wod
strength
-6×5 back squats @85-90%

assistance
4 rounds of:
-10 renegade rows
-10/10 kb windmill
-12 face pulls

endurance
5 rounds for time:
-2 laps run
-20 lunges
-20 kb swings
-20 burpees