Dezember 2014

1/12
strength: front squat heavy 8 in 3 working sets
wod: amrap 12min
4 strict c2b pullups
8 deck squats
12 boxjumps

2/12
strength: pushpress heavy 5 – 90% of h5 3×5
wod: 50 burpees
then 21-15-9 kb swings & 60-45-30sec lsit

3/12
strength: snatch deadlift 5×5
wod: amrap 5min/2min rest x 2rounds
30 double unders
5 deadlifts 100/70kg

4/12
skill: work on a weakness
on the minute for 14 minutes; weakness #1 & weakness #2
wod: 3rounds
400m run
15 kb jerks/arm

5/12
complex: 1 power clean + 1 hang squat clean + 1 thruster in 6 working sets
wod: on the minute for 12 minutes
even min – 10 strict t2b
odd min – 15 hollow pushups

6/12
skill/strength: 15 minutes for heavy single clean & jerk or snatch
wod: 30 hspu, ohs 60/40kg, 30 c2b pullups

7/12
ACE GAMES

8/12
FEIERTAG

9/12
strength: pushjerk heavy 5 – 90% of h5 3×5
wod: amrap 10 minutes
12boxjumps
8 kb swings
6 pushjerks 70/50kg

10/12
strength: snatch deadlift 6 x 4
wod: 800m run
30 burpees
800m run

11/12
skill: work on a weakness
on the minute for 14 minutes; weakness #1 & weakness #2
wod: amrap 3minutes/1minute rest x 3
6 c2b pullups
9 hr pushups
12 alt. pistols

12/12
complex: 1 power clean + 1 hang squat clean + 1 thruster in 6 working sets
wod: amrap 9 minutes
9 pushjerks 60/40kg
9 front squats
9 power cleans

13/12
skill/strength: 15 minutes for heavy single clean&jerk or snatch
wod: 30 burpees
30 snatches 40/30kg
20 burpees
20 snatches 50/35kg
10 burpees
10 snatches 60/40kg

14/12
skill: work on a weakness
on the minutes for 14 minutes; weakness #1 & weakness #2
wod: teams of 2
160 double unders
60 pullups
140 double unders
40 pullups
120 double unders
20 pullups
100 double unders
10 pullups

15/12
strength: front squat heavy 5 in 4 working sets
wod: 1 minute on/30sec rest x 4
thruster 40/30kg & pullups (alternating)

16/12
skill: split jerk 5 working sets of 3 reps (2sec pause in catch)
wod: 21-18-15-12-9-6-3 t2b
10 burpees after each set (wod ends with 10 burpees)

17/12
strength: snatch deadlift 7×3
wod: „Diane“
21-15-9
deadlift 100/70kg
hspu

18/12
skill: work on a weakness
on the minute for 14 minutes; weakness #1 & weakness #2
wod: amrap 9 minutes
800m run
20 ohs 60/40kg
max effort wallballs

19/12
complex: 1 power clean + 1 hang squat clean + 1 thruster
wod: amrap 4/3/2/1 mintes /1minute rest after each interval
7 front squats 60/40kg
7 c2b pullups

20/12
skill/strength: 15 minutes for heavy single clean&jerk or snatch
wod: amrap 11 minutes
3-6-9….ladder
wallballs
boxjumps
deadlifts 50/35kg

21/12
skill: work on a weakness
on the minute for 14 minutes; weakness #1 & weakness #2
wod: teams of 2
21-15-9 thruster 60/40kg
15-12-9 cleans
9-6-3 snatches

22/12
strength: front squat heavy 3 in 5 working sets
wod: on the minute for 14 minutes
even – 15-20 wallballs
odd – 7-10 hspu