März 2014

Willkommen im Plank-March (start 0:30, täglich +5sec)

 

31.3.2014
strength:
front squat
heavy set of 8
wod CF ACE 1060:
tabata (20/10)
kb sdhp
kb goblet squat
kb pushpress
kb taters
wod CF ACE 1150:
tabata (20/10)
sdhp
front squat
pushpress
ohs
35/25kg barbell

30.3.2014
skill:
work on a weakness
wod:
teams of 3
100 boxjumps
90 double unders
80 abmat situps
70 ring pushups
60 pullups
50 hang power cleans 60/40kg
40 t2b
30 ohs 60/40kg
20 oh walking lunges 20/12kg
10 muscle ups (20c2b pullups)
– 1person is always in hollow position

29.3.2014
skill:
work on a weakness
wod:
„CrossFit Games Open WOD 14.5“
21-18-15-12-9-6-3
thruster 43/30kg
bar facing burpees

28.3.2014
skill:
complex
1 strict press
+ 2 push press
+ 3 pushjerk
work on technique
wod:
amrap 5min
15 russain kb swings/wallballs
10 kb/medball stepups
2min rest
amrap 5min
10 pullups
10 burpees

27.3.2014
strength CF ACE 1060:
on the minute for 18minutes
even min – 5-10 strict pullups (weighted)
odd min – 30sec plank/side plank
strength CF ACE 1150:
power clean
18minutes to find a heavy set of 3
wod:
5 rounds
6 hang squat clean thruster 50/35kg
8 burpees
10/10 russian twist 15/10kg

26.3.2014
strength:
pause front squat
5 x 3
wod:
„unbroken“
100 air squats
75 russian kb swings 24/16kg
50 pushups
25 deadlifts 80/50kg
50 air squats
35 kb swings
20 pushups
5 deadlifts


25.3.2014
strength:
every 3:00 x 5
8 rdl (50-60% of 1rm dl)
wod:
on the minute for 20minutes
even min – 5 power snatches 50/35kg
odd min – 5/5 kb c&j

24.3.2014
strength:
strict press
choose heavy set of 5/3/1
wod:
amrap 15min
10 c2b pullups
20 burpees
30 plate thruster 20/15kg
40 situps

23.3.2014
skill:
work on a weakness
wod:
teams of 3
amrap 4min
rope climbs (legless)
2min rest
amrap 4min
dbl kb box step overs
2min rest
amrap 4min
rigclimbs
– 1person is always in side plank

22.3.2014
skill:
work on a weakness
wod:
„CrossFit Games Open 14.4“
amrap 14min
60 cal row/600m run
50 t2b
40 wallballs
30 cleans 62/42k
20 muscle ups

21.3.2014
strength:
6 sets
10 strict pullups
10 ghd situps/weighted situps
wod:
„Nancy“
5 rounds
400m run/50 walking lunges
15 ohs 40/30kg

20.3.2014
skill:
on the minute for 10 minutes
3 deadlifts
2 hang power cleans
1 front squat
wod:
20min time window
3 rounds
10 hang power cleans 80/55k
15 burpees
rest of time
heavy set of 10 reps front squat

19.3.2014
strength:
floor press
build up to a heavy set of 5
wod:
21-18-15…-6-3
hand 2 hand kb swings
goblet squats
situps
leg raises

18.3.2014
skill:
1 hang power snatch
+ 2 snach balance
+ 3 ohs
wod:
amrap 12min
10 pistols (5/5)
8 hspu
6 t2b

17.3.2014
strength:
deadlift
heavy set of 5/3/1
wod:
21-15-9
strict pullups
burpees
high boxjumps

16.3.2014
skill:
work on a weakness
wod:
teams of 2
amrap 3min
clean & jerk
2′ rest
amrap 6min
burpee box jumps
– partner holds front rack
2′ rest
amrap 6min
cal row
– partner holds deadlift
2′ rest
amrap 3min
clean & jerk

15.3.2014
skill:
work on a weakness
wod:
„300 workout“
25 pullups
50 deadlifts
50 pushups
50 boxjumps
50/50 floor wipers
50 1arm kb c&j
25 pullups

14.3.2014
strength:
10rm strict press
wod:
60 pullups
60 ohs 40/30
– split any way you want

13.3.2014
skill/strength:
work on technique & form
6-8 sets
1 power clean
1 hang squat clean
1 squat clean
1 front squat
in 15minutes
wod:
amrap 10min
5 shoulder 2 oh 50/35kg
10 deadlifts
15 jump squats

12.3.2014
strength:
every 3:00 x5
20sec l-sit
20banded good mornings
wod 1060:
amrap 16min
150m run
10 pullups
20 situps
30 sec rest
wod 1150:
tabata (20/10 x8)
cal row
pullups
burpees
air squats

11.3.2014
skill:
snatch
wod:
amrap 4/3/2min with 1min rest
15 kb swings
10 kb thruster (5/5)

10.3.2014
strength:
back squat
heavy 1/3/5
wod:
4 rounds
30sec on/30sec off
power cleans 60/40kg
pushups
plank

9.3.2014
skill:
work on a weakness
wod:
teams of 2
30 high boxjumps buyin
21-15-9
partner lunges 60/40kg
burpees (each)
partner lunges
kb taters (each)
20 high boxjumps cashout

8.3.2014
skill:
work on a weakness
wod:
amrap 15min
10 pushpress 50/35kg
10 t2b
50 double unders

7.3.2014
strength:
every 3:00 x5
8 bent over rows
10 kb stepups
wod:
amrap 12min
12 kb lunges
12 burpees
12 pullups

6.3.2014
skill:
pistols
wod:
on the minute for 12minutes
3 power cleans
3 front squats
3 shoulder 2 oh

5.3.2014
strength:
strict press
5 x 2 (same weight)
wod:
1min plank
2min t2b
3min hspu
30 k2e
20 c2b pullups
1min plank

4.3.2014
teams of 2
wod:
„annie“
50-40-30-20-10
double unders
situps
„cindy“
amrap 20min
5 pullups
10 pushups
15 air squats
„grace“
30 clean & jerk 60/40kg

3.3.2014
strength:
goblet squat 6-6-6-6-6-6 (5sec rest @ bottom)
wod:
7 rounds
10 burpees
10 kb-swings
………………………………………..
2.3.2014
skill:
work on a weakness
wod:
teams of 2
50-40-30-20-10
wallballs
hang power cleans 50/35kg
10-20-30-40-50
situps
kb pushpress
………………………………………….
1.3.2014
skill:
work on a weakness
wod:
1min on/1min off
4 rounds
cal row
no pushup burpees
plate gto