November 2013

WEAKNESS-NOVEMBER

30.12.2013
skill:
work on a weakness
wod:
„fight gone bad“
3 rounds for max reps
1min/station 1min rest after each round
wallballs
sdhp 32/24kg
boxjumps
pushpress 35/25kg
row (cal)
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29.11.2013
strength:
strict press 6×4
wod:
in 20min work up to a heavy set
1 hang power clean
1 hang squat clean
1 front squat
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28.11.2013
skill:
4 x 5min core pieces
wod:
16-14-12
alternating turkish getups
6-4-2
25m sprints
20 air squats after each round
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27.11.2013
skill:
on the minutes for 12minutes
20sec high box jumps (no bounce)
wod:
amrap 11min
6 deadlifts 100/70kg
12 pushups
18 lunges
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26.11.2013
skill:
work on a weakness
wod:
5 rounds
20sec max effort/40sec rest
thruster 40/30kg
atomic situps
strict pullups
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25.11.2013
strength:
floor press
build up to your 5rm
wod:
4 rounds of
amrap 3min
1min plank
rest of time amrap
goblet squats & burpees
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24.11.2013
skill:
work on a weakness
wod:
teams of 2
10 rounds (alternating rounds)
10 pushpress
10 pullups
10 burpees
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23.11.2013
skill:
work on a weakness
wod:
amrap 15min
5 hang power cleans 60/40kg
10 downups
15 wallballs
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22.11.2013
strength:
every 2min for 16min
5 strict press (no rack)
5-10 strict pullups
wod:
40-30-20-10
ohs 30/20kg
flutterkicks
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21.11.2013
skill:
work on a weakness
wod:
16-14-12-10-8-6-4
double kb/db thruster
k2e
unbroken
every break results in 2burpees
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20.11.2013
happy paloma
skill:
workout skills
wod:
4 sets each exercise/1min rest in between
4 x 10 hang clean & jerk 60/40kg
4 x 12 hspu
4 x 10 pullups
4 x 50 double unders
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19.11.2013
skill:
complex
1 high hang snatch
1 hang snatch pull
1 hang snatch
beginner – power
wod:
3 rounds
30sec on/30sec off
row
box jumps
side plank
double db squat clean
side plank
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18.11.2013
strength:
back squat 6 x 6
start @60%
wod:
amrap 10min
20 russian kb swings
20 hr pushups
20 situps
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17.11.2013
skill:
work on a weakness
wod:
amrap 5min
row for calories
partner double kb front rack hold
2min rest
amrap 5min
alt. turkish getups
partner holds handstand
2min rest
amrap 5min
double kb squat clean
partner hangs on pullup bar
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16.11.2013
skill:
workout skills
wod:
9 rounds
6 hspu/pushups
6 hang clean & jerk 60/40kg
6 burpees
6 kb swings
6 strict pullups
6 front squats 60/40kg
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15.11.2013
strength:
deadlift
heavy set of 3
wod:
7 sets not for time
5 hang power cleans
5 front squats
max reps pushups (up to 25)
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14.11.2013
skill:
snatch complex
1 high hang power snatch
1 hang power snatch
2 overhead squats
every 90sec x10
wod:
150 alt. db snatches
on the minute 5 burpees
20 strict pullups cashout
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13.11.2013
strength:
strict press
5-5-5-5-5
wod:
amrap 5min/2min rest x2
2 dbl kb/db thruster
2 burpees
2 dbl kb/db thruster
4….
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12.11.2013
skill:
work on a weakness
wod:
30-25-20-15-10-5
hand 2 hand kb swings
situps
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11.11.2013
strength:
every 2min x10
5 weighted pullups
wod:
1/2 „Mary“
amrap 10min
5 hspu
10 pistols
15 pullups
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10.11.2013
REST DAY!
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9.11.2013
skill:
work on a weakness
wod:
4min time window/2min rest x4
60sec plank
60m farmers carry
rest of time max reps thrusters/double unders
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8.11.2013
skill:
hang power clean
every 90sec x 10
3 hang power cleans
wod:
on the minute for 12min
20sec handstand hold
max reps russian kb swings
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7.11.2013
skill:
work on a weakness
wod:
3 rounds for max reps
40sec on/20sec transition
pullups
over the box jumps
wallballs
row for calories
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6.11.2013
strength:
pause front squats
3 x 5
wod:
150m run
50 air squats
150m run
50 pushups
150m run
50 hanging knee raises
150m run
50 burpees
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5.11.2013
skill:
work on a weakness
wod:
amrap 12min
10 alt. db snatches
10 weighted situps
30 lateral jumps over db
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4.11.2013
skill:
otm for 12 min
5 push jerks (technique!)
wod:
6min amrap
5 strict pullups
20 airsquats
    3min rest
6min amrap
12 kb-swings
6 downups

3.11.2013
skill:
work on a weakness
wod:
teams of 2 (1person working)
amrap 3min per exercise/1min rest
burpees
goblet squats
t2b
pushups
wallballs
cal row
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2.11.2013
skill:
work on a weakness
wod:
„Daniel“
50 pullups
400m run
21 thruster
800m run
21 thruster
200m run
50 pullups
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1.11.2013
skill:
workout skills
wod:
teams of 2
400m run
50 sh2oh 60/40kg
200m run
40 hang power cleans 60/40kg
200m run
30 overhead squats 40/30kg
200m run
10 hang power snatches 40/30kg
barbell cant touch the ground in between sets!