Jänner 2014

No-Sugar-January

31.1.2014
strength:
strict press
5 x 5 @82%
wod:
2min on/1min off x 4
5 hpc 60/40kg
10 burpees
15 situps

30.1.2014
strength:
5 sets
a. 5/5 pistols
b. 10 weighted situps
wod:
„friane“
21-15-9
deadlift 100/70kg
pullups

29.1.2014
core:
on the minute for 18min
even min – 20sec l-sit
odd min – 40sec plank
wod:
2 rounds
40 kb front rack lunges
40 sdhp
40 lateral jumps over kb
40 floor wipers

28.1.2014
strength:
5 sets
10/10 1arm bent over rows
20 banded good mornings
wod:
„friane“
21-15-9
thruster 40/30kg
hspu

27.1.2014
strength:
back squat
5 x 5 @82%
wod:
60 burpees
50 situps
40 russian kbs
30 plate thruster
20 high box jumps

26.1.2014
skill:
work on a weakness
wod:
teams of 2
20 burpees over partner (2/2)
200 medball situps
200 partner wallballs

25.1.2014
skill:
work on a weakness
wod:
„battle of london wod 6“
3 rounds for max reps
1min/station
1min rest after each round
cal row
alt. pistols
downups
goblet squats
t2b


24.1.2014
strength:
strict press
5×5 @80%
wod:
„helen“
3 rounds
400m run
21 kb swings
12 pullups

23.1.2014
skill:
work on a weakness
wod:
5-4-3-2-1
front rack lunges 70/50kg
50-40-30-20-10
lateral jumps over bar
20 burpees cashout

22.1.2014
strength:
deadlift
work up to a heavy set of 8
wod:
tabata x 2
ring dips/hr pushups
plate gto
plank
1min rest

21.1.2014
gymnastics:
on the minute for 18min
even min – 3-5 strict c2b pullups
odd min – 3-5 strict hspu
wod:
amrap 5min
10 ohs 40/30kg
10 t2b
2min rest
amrap 5min
10 kb pushpress (5/5)
10 boxjumps

20.1.2014
strength:
back squat
5×5 @80%
wod:
30-20-10
alt db snatches
jumpsquats
v-ups

19.1.2014
skill:
work on a weakness
wod:
teams of 2
amrap 5min
double unders
amrap 4min
pullups
amrap 6min
weighted stepups

18.1.2014
skill:
work on a weakness
wod:
amrap 18min
50 wallballs
40 russian kb swings
30 downups
20 pullups
100 lateral jumps

17.1.2014
skill:
turkish getup 5rm
wod:
5 rounds/2min rest
1 strict press
3 pushpress
5 pushjerk
120m shuttle
(add weight each round)

16.1.2014
skill:
on the minute for 12min
2 high hang snatches (power/full)
wod:
5 rounds
5 deadlifts @80%
10 lateral burpees

15.1.2014
strength:
strict press
5 x 5@ 77%
wod:
on the minute for 16min
5 pushjerk
5 downups

14.1.2014
skill:
5 sets not for time
8 rdl @50% of 1rm dl
5/5 1leg boxjumps
wod:
50 air squats
40 leg raises
30 jumping lunges
20 strict c2b pullups
25 air squats
20 leg raises
15 jumping lunges
10 strict c2b pullups
cashout: 50 situps

13.1.2014
strength:
back squat
5 x 5 @77%
wod:
amrap 10min
10 russian kb swings
10/10 kb pushpress

12.1.2014
skill:
work on a weakness
wod:
teams of 2
12minute window
1600m run (400m relay)
– partner is in side plank
rest of time
max reps kb taters

11.1.2014
skill:
work on a weakness
wod:
„jack“
amrap 20min
10 pushpress 50/35kg
10 kb swings
10 boxjumps

10.1.2014
strength:
strict press
5 x 5 @ 75%
wod:
ahap in 18min
complex
4 deadlifts
3 power cleans
2 hang squat cleans
1 pushpress
(whole complex has to be touch & go)

9.1.2014
strength/gymnastics:
5 sets
8 rdl @50% of 1rm dl
5/5 pistols
wod:
1min on/1min off x 5
20 wallballs
20 kb pushpress
20 situps

8.1.2014
skill:
on the minute for 12minutes
3 hang power snatches
(light & fast)
wod:
3min window/2min rest x4
90 sec plank
max reps strict pullups

7.1.2014
strength:
back squat
5 x 5 @75%
wod:
50 burpees
50/50 lunges
50 alt. db snatches
50 db goblet squats
50 weighted situps

6.1.2014
skill:
work on a weakness
wod:
teams of 2
60 situps
50 deadlifts 60/40kg
40 hang power cleans 60/40kg

5.1.2014
skill:
work on a weakness
wod:
teams of 2
„mary“
amrap 20min
5 hspu
10 pistols
15 pullups

4.1.2014
skill:
work on a weakness
wod:
3 rounds for max reps
1min/station
1min rest after each round
t2b
floor press
wallballs
kb swings russian
burpees

3.1.2014
strength:
5 sets not for time
8/8 bent over rows
20 banded good mornings
wod:
4 rounds
10 front squats @bw
400m run
2:30 rest

2.1.2014
gymnastics:
on the minute for 20min
even min – 3-5 strict c2b pullups
odd min – 5-10 strict hspu
wod:
amrap 10min
10 oh lunges
10 g2o
10 burpees