MONTAG
WOD
strength
week 1/2
4 rounds of
-16 weighted lunges
-16 gorilla rows
-30“ hollow hold
60“ rest
metcon
12x 40“ on/ 20“ off:
1st – v-ups
2nd – kb american swings
3rd – burpee box jumps
DIENSTAG
WOD
strength
week 1/2
4 rounds of
-12 double kb/db strict press
-25“/25“ copenhagen plank
-6 strict toes to bar
60“ rest
metcon
3 rounds for time:
-8 one arm db man maker
-1 small round run
-20 sit ups
ZONE INTERVALLTRAINING
15min einlaufen
5x 1‘ schnell bergauf / 1‘ easy runter
15min locker zurücklaufen
HYROX
30′ emom:
1st – 45“ farmers hold
2nd – 16 weighted lunges
3rd – 6 burpee box jumps
4th – 12 ring rows
5th – 15 plate sit ups
MITTWOCH
WOD
strength
week 1/2
4 rounds of
-10 double kb/db romanian deadlifts
-8 chin ups
-8 evil wheels
60“ rest
metcon
5 rounds for time
-15 ground to overhead
-10 plate thruster
-5 weighted box step ups
emom – 5 burpees
start with burpees
HYROX
30′ amrap:
-15 double kb deadlifts
-10 goblet squats
-8 pull ups
-5 burpees
-1 small round run
DONNERSTAG
WOD
strength
week 1/2
4 rounds of
-12 floor press
-10 double db/kb front squats
-20 heavy russian twists
60“ rest
metcon
8 rounds for time:
-5 push ups
-10 air squats
-15 kb russian swings
tc – 12′
HYROX
2 rounds of – 4′ amrap/ 1′ rest:
1)
-25 kb russian swings
-20 sit ups
-15 box jumps
rest of the time – wallballs
2)
-1 small round run
rest of the time
-10 ground to overhead
-10 jumping squats
-10 plate sit ups
3)
-20 weighted lunges
-10 burpees
rest of the time – cal erg
FREITAG
HYROX
2 rounds of
4´on/ 1 off,
switch every 1´
-farmers walk + wallball shots
-burpee broad jump + plate presses
-sandbag lunges + kb russian swings
SAMSTAG
SATURDAY MADNESS
SONNTAG
TEAM WOD
teams of 2 – only one is working
for time:
buy in – 1 big round run
then
5 rounds of
-40 ground to overhead
-40 overhead lunges
-40 plate burpees
-40 plate presses
-40 partner sit ups
buy out – 1 big round run