Oktober 2015

31/10
wod: 10-1
cluster (60/40)
bar facing burpees
ttb

midline:

30/10
strength: every 90sec x 10sets
4 ohs (ascending weight)

wod: 3min window x 4
1) 400m run
2) 50 wallballs
3) 150 double unders
4) 40 burpees

 

29/10
skill:
on the min x12
1)5 hang powercleans (1sec rest @ catch)
2) 10 weighted situps

wod:
4 rounds for max reps
1)doubleunders
2)burpeeboxjumps
3)plank
4)rest

28/10
strength: double kb thruster
20-15-10-5 (ub sets/3min rest)

wod: amrap 5min/3min rest
1) 5 t2b + 10pushups + 15air squats
2) 15 russian kbs + 8kb stepups

27/10
skill: on the minute for 15minutes
1) 2/2 tgu
2) 20sec hollow hold + 20sec superman hold
3) 5-10 hspu

wod: amrap 15min
150m run
15 thruster 20/15kg
10 pullups

22/10
skill: on the minute for 12minutes
1) 6/6 single leg dl
2) 30sec hollow hold
3) 12 band pullaparts

wod: every 45sec x 30rounds
1 db/kb man maker (go heavy)

21/10
strength: 20-15-10-5
double kb- pushpress (3min rest > 5-10 strict pullups)
wod: 200m run buyin
25-20-15-10 hang powerclean & jerk (40/30)
pullups
200m run cashout

20/10
skill: on the minute for 15minutes
1) 20sec chin over bar hold
2) 3/3 weighted single leg squats off box
3) 5-10 hspu (deficit)
wod:
2min on 2min off x5
30 wallballs + max reps ttb

19/10
strength: paused front squats: 5×5 @ 50%(3sec hold)
wod: 12-11-10-9-8-…2-1 burpees
2-4-6-8-…22-24 russian kb-swings

18/10
skill: on the minute for 14minutes
work on a weakness
wod: teams of 2
amrap 4min/1min rest
1) kb burpee box step overs
2) strict pullups
3) burpee boxjump overs
4) pullups

17/10
skill: 2 front squats +1 thruster
every 90sec x 8sets
wod: amrap 12min
60 double unders
5 front squats 60/40kg
4 thruster
3 muscle ups

16/10
skill: every 90sec x 10sets
6 ohs (ascending weight)
wod: 10-9-8-….-2-1
strict pullups
burpee tuckjumps
pistols (each leg)
strict t2b
hspu

15/10
skill: on the minute for 12minutes
1) 30sec ohs hold
2) 30sec headstand work
wod:
50 kb/db snatches
50 situps
50 kb/db lunges
50 situps
50 kb/db squats
50 situps

14/10/2015
strength:
20-15-10-5
double-kettlebell-thruster
wod:
15 min for quality
10 strict pullups
10 high boxjumps
20sec weighted side plank

13/10/2015
skill:
on the minute x 15min
1. 2/2 tgu
2. 30sec tuck sit to hollow hold
3. 4dl+ 3hpcl+ 2fsq
wod:
amrap 3min/3min rest x3
3 hang power cleans
2 frontsquats
50 doubleunders

12/10/2015
strength:
pause backsquats
5×3 @ 60%
wod:
tabata (20sec on 10sec off x 8)
1. strict press @ empty barbell
2. russain kb-swings
3. pushpress @ empty barbell
4. burpees

11/10/2015
skill:
work on a weakness
wod
in teams of 3 Row 8km
athlete 1: row
athlete 2: 7 burpee boxjumps
athlete 3: rest

10/10
wod: „the burpee chief“
5 rounds of 3min work/1min rest
3 power cleans -80/-55kg
6 burpees
9 air squats
team-version:
4rounds of 5min work/2min rest
3 power cleans -80/55kg
3 power cleans
6 burpees
6 burpees
9 air squats
9 air squats

9/10
skill: every 90sec x 10sets
6 ohs (ascending weight)
wod: on the minute for 15minutes
2 power cleans (heavy)
6 kb stepups (farmers hold)

8/10
skill: on the minute for 12minutes
1) 20sec l-sit or 30sec tuck sit
2) 30sec front leaning rest (5 pushups)
wod: amrap 4min/4min rest
1) 6 burpee boxjumps + 12 wallballs
2) 6 strict pullups + 12 double db/kb clean & jerk

7/10
strength: double kb pushpress
20-15-10-5 (ascending weight/3min rest)
wod: 90sec work/90sec rest x 4sets
100m shuttle run
5 front squats 75/50kg
max effort lateral burpees

6/10
skill: on the minute for 15minutes
1) 3 strict pullups + 3 kipping pullups + 3 c2b pullups
2) 20sec hollow hold + 10sec superman hold
3) hs work
wod: 3rounds
30 db/kb snatches
20 t2b
10 tuck sit to hollow hold

5/10
strength:
5×5 backsquats @ 50% (2sec hold)
wod:
13min amrap
20 russian swings
40 double unders
30 air squats
15 situps

4/10
skill: on the minute for 14minutes
work on a weakness
wod: teams of 2
10 rounds total (I go you go)
10 deadlifts 90/60kg
40m farmers carry
10 t2b

3/10
strength: clean & jerk
build up to a heavy single
wod: amrap 15min
20 unbroken wallballs
30 unbroken double unders
4 muscle ups

2/10
strength: overhead squat
every 90sec x 10 sets
6 overhead squats
wod: amrap 12min
3 wallclimbs
6 high boxjumps
9 strict pullups

1/10
strength/skill: on the minute for 12minutes
1) 30sec ohs bottom hold
2) 30sec plate pinch grip hold
wod: 3rounds
20 hang power cleans 40/30kg
20 front squats
200m run