November 2014

Willkommen im „HardCORE-November“!
MO 3.11.2014
strength: backsquat heavy 8
wod: 30-20-10 burpees/kb-shoulder to oh/sit ups

Di 4/11
strength: 5 working sets of 1press + 2pushpress + 3pushjerk
wod:
amrap 3min/1min rest between rounds
25 kb swings
25 pushups
max reps goblet squat

Mi 5/11
strength: deadlift 3X10 (50/60/70%)
wod:
25-20-15-10-5
wallballs
pullups

Do 6/11
skill: work on a weakness
otm 14min 1) weakness #1 2) weakness #2
wod:
amrap 10min
50 double unders
1 bear complex 70/50kg (1pc + 1fsq + 1pp + 1bsq + 1pp)
no squat cleans/thruster etc.

Fr 7/11
strength/skill: 1snatch grip pushpress + 3ohs (no rack), every90sec X10sets
wod:
otm 12 1) 120-150m run 2) 8burpee broadjumps

Sa 8/11
strength: snatch heavy single in 15minutes
wod:
20-10-5
hang power snatch 50/35kg
t2b
burpee boxjumps

So 9/11
skill: work on a weakness
otm 14min 1) weakness #1 2) weakness #2
wod: teams of 2
3min amrap/1min rest between exercises
calorie row
pullups/c2b pullups
front squats 60/40kg
shoulder 2 oh 60/40kg

Mo 10/11
strength: back squat heavy 5 in 4 working sets
wod:
amrap 2min then amrap 1min/1min rest between rounds
wallballs
t2b
boxjumps
situps

Di 11/11
strength: 5 working sets of 1press + 2pushpress + 3pushjerk
wod:
death by hspu/pu
advanced strict
beginner 1pullup + 2 pushups in 1st minute, 2pullups + 4pushups….

Mi 12/11
strength: deadlift 3X10 (heavier than last week)
wod:
3 rounds
400m run
6 squat cleans 80/55kg
12 boxjumps

Do 13/11
skill: work on a weakness
otm 14min 1) weakness #1 2) weakness #2
wod:
„the Chief“
amrap 3min/1min rest X 5rounds
3 power cleans 60/40kg
6 pushups
9 air squats

advanced version
4 power cleans 70/50kg
6 hspu
8 pistols (4/4)

Fr 14/11
strength/skill: 1snatch grip pushpress + 3ohs, every 90sec X10sets
wod:
otm 15min 1) 5front squats 2) 7strict pullups 3) 30sec hollow hold

Sa 15/11
strength: snatch heavy single in 15min
wod:
7 power snatches 60/40kg
14 lateral burpees
21 kb swings

So 16/11
skill: work on a weakness
otm 14min 1) weakness #1 2) weakness #2
wod: teams of 2
„Filthy Fifty“

Mo 17/11
strength: back squat heavy 3 in 5 working sets
wod:
600m run
30 thruster 60/40kg
600m run

Di 18/11
strength: 5 working sets of 1press + 2pushpress + 3pushjerk
wod:
12-9-6 hang power cleans 80/55kg & c2b pullups

Mi 19/11
strength: deadlift 3X10 (heavier than last week)
wod:
21-18-15-12-9-6-3
situps
10 burpees after each set

Do 20/11
skill: work on a weakness
otm 14min 1) weakness #1 2) weakness #2
wod:
4 rounds
10 front squats 70/50kg
50 double unders

Fr 21/11
strength/skill: 1snatch grip pushpress + 3ohs, every 90sec X10sets
wod:
60 kb swings
40 boxjumps
20 deficit hspu

Sa 22/11
strength: snatch heavy single in 15min
wod:
amrap 3min/2min rest X3rounds
3 power cleans 90/70/50kg
9 burpees

So 23/11
skill: work on a weakness
otm 14min 1) weakness #1 2) weakness #2
wod: teams of 2
8 rounds of 2min/1min rest between rounds
2 rounds of Cindy & max reps burpees

Mo 24/11
strength: back squat heavy single in 6 working sets
wod:
amrap 10min
10 weighted situps
15 pushups
10 weighted situps
30 air squats

Di 25/11
strength: 5 working sets of 1press + 2pushpress + 3pushjerks
wod:
400m run
21 hang power snatches 35/25kg
12 c2b pullups

Mi 26/11
strength: deadlift heavy 10
wod:

Do 27/11
skill: work on a weakness
otm 14min 1) weakness #1 2) weakness #2
wod: 21-15-9
hang squat cleans 60/40kg
hspu

Fr 28/11
strength: 1snatch grip pushpress + 3ohs, every 90sec X10sets
wod:
21-15-9
ohs 50/35kg
t2b

Sa 29/11
strength: snatch heavy single in 15min
wod:
amrap 10min
10 burpee boxjumps
10 c2b pullups/5 muscle ups

So 30/11
skill: work on a weakness
otm 14min 1) weakness #1 2) weakness #2
wod:
teams of 2
100 double unders
40 front squats 50/35kg
40 pushpress
100 double unders
30 front squats
30 pushpress
100 double unders
20 front squats
20 pushpress