Dezember 2013

Willkommen im „Core-Dezember“!
18.12.2013
strength:
4 sets (every 3min)
a1. 10 kb stepups
a2. 10 strict t2b
wod:
6 rounds/1min rest
5 power cleans
10 burpees
15 situps
20 air squats
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17.12.2013
strength:
4 sets (every 3min)
a1. 8 bar rollouts
a2. 10 strict pullups
wod:
2 rounds
amrap 4min/2min rest
wallclimbs
db manmaker
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16.12.2013
strength:
front squat 3rm
wod:
amrap 15min 
2-4-6-8…..
floor wipers
floor press
thruster
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14.12.2013
skill:
work on a weakness
wod:
teams of 2
„Karen“

150 wallballs
Grace“
30 clean & jerk 60/40kg
2 rounds of „Helen“

400m run
21 kb swings
12 pullups
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13.12.2013
strength
:
every 3 min x5
5 deadlifts @ 70-80%
max reps hspu
wod:
2 rounds-60sec on 60 sec off
strict pullups
thruster 40/30kg
row for cal
plank

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12.12.2013
skill:
every 45sec for 15min
1 snatch
wod:
amrap 10min
8 burpees
12 alt. db snatches
16 db russian twists
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11.12.2013
skill:
on the minute for 20min
even min – 20sec l-sit
odd min – 40sec plank
wod:
2 rounds
400m run
50 air squats
40 situps
30 puhsups
20 pullups
3min rest
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10.12.2013
skill:
practice
headstand/handstand/handstand walk/hspu
wod:
on the minute for 16min
2 hangclean & jerk
5-7 burpees

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9.12.2013
strength:
back squat
find your 5rm
wod:
amrap 9min
2-4-6-8….
kb pushpress (each)
goblet squat
situp
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8.12.2013
RESTDAY!
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7.12.2013
skill:
work on a weakness
wod:
interval „DT“
teams of 2
10 rounds (5each)
12 deadlifts 70/50kg
9 hang power cleans
6 shoulder 2 oh
20 burpees buyin & cashout
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6.12.2013
strength:
on the minute for 12min
3-5 hspu
wod:
2min time window/2min rest x4
5 hang power cleans
rest of time max reps
air squat
pushups
pullups
burpees
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5.12.2013
strength:
romanian deadlifts
every 2:00 x 5
8 rdls
wod:
amrap 12min
20 dbl kb pushpress
20 dbl kb front rack lunges
20 t2b
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4.12.2013
strength:
weighted pullups
every 2:00 x 10
3 weighted pullups
wod:
every 2:00 30sec plank
rest of time
150 kb swings
150 situps
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3.12.2013
strength:
overhead squat
5-5-5-5-5
wod:
tabata
wallballs
l-sit
boxjumps
handstand hold
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2.12.2013
strength:
on the minute for 10min
5 thruster
wod:
amrap 10min
30 goblet squats
25 situps
20 kb swings
15 burpees
10 strict pullups
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1.12.2013
skill:
work on a weakness
wod:
teams of 2
800m run #32/24kg
150box jumps
100 pullups
50 burpees
800m run #32/24kg