Januar 2019



Do 31.01.2019

 

WOD 17.3

3 Rounds of 6 Chest to Bar & 6 Squat Snatch 45/30 kg

3 Rounds of 7 Chest to Bar & 5 Squat Snatch 60/45 kg

3 Rounds of 8 Chest to Bar & 4 Squat Snatch 82/60 kg

3 Rounds of 9 Chest to Bar & 3 Squat Snatch 100/70 kg

3 Rounds of 10 Chest to Bar & 2 Squat Snatch 110/78 kg

3 Rounds of 11 Chest to Bar & 1 Squat Snatch 120/83 kg



Mi 30.01.2019

 

Strength

2 Rounds of

1' Sit-ups, 1' Toes to Bar, 1' KB Front Rack Walk, 1' Rest

 

WOD

1600 m Run

Find your 3RM Back Squat



Di 29.01.2019

 

WOD 17.4 | 13' AMRAP

55 Deadlift 100/70 kg

55 Wall Balls 20/14 lbs

55 Cal. Cardio

55 HSPU



Mo 28.01.2019

 

WOD

10' EMOM

5 Bench Press

 

10' EMOM

5 DB Man Makers

 

10' EMOM

3 BB Squat Clean



So 27.01.2019

 

WOD

21-18-14-12-9-6-3 | For Time

Thrusters

Burpees

 

Rx'd 43/30 kg

Scaled I: 30/20 kg

Scaled II: 25/15 kg



Sa 26.01.2019

 

WOD

Bring Sally up Back Squat

Bring Sally up Push ups

 

1' on | 20s off

Sledge Hammer, Battle Rope, Box Jumps, Tire Flips, Sandbag Clean,

Wall Balls, KB Front Rack Wall-sit, KB Front Squat, Rowing, 

SkiErg, Echo Bike, Hollow Rocks



Fr 25.01.2019

 

Skill

10' Muscle ups & Chest to Bar

 

WOD

18' EMOM

 

Odd: 20/15 Cal. Cardio

Even: 3 Chest to Bar, 3 Pull-ups, 4 Dips



Do 24.01.2019

 

Strength

Front Squat 3-3-3-3-3-3-3

 

WOD

KB Complex | 4 Rounds of

5 KB Ami Swing

5 KB Deadlift

5 KB Push Press

5 KB Snatch

5 KB Box Step up

 

Rx'd: 36 Single | 32/24 Double

Scaled I: 28 Single | 24/16 Double

Scaled II: 20 Single | 16/12 Double



Mi 23.01.2019

 

Skill

10' Muscle ups & Toes to Bar

 

WOD 17.2 | 12' AMRAP

2 Rounds of

15 m DB Walking Lunges

16 Toes to Bar

8 DB Power Clean

 

2 Rounds of

15 m DB Walking Lunges

16 Muscle ups

8 DB Power Clean



Di 22.01.2019

 

WOD

OHS 3-3-3-3-3

Drop Snatch 3-3-3-3-3

Hang Squat Snatch 3-3-3-3-3



Mo 21.01.2019

 

Skill/Strength

Handstand Walk, Deadlift, HSPU

 

WOD 18.5

21-15-9

Deadlift 102/70 kg

HSPU

 

21-15-9

Deadlift 143/93 kg

15 m Handstand Walk



Week 03 | Mo 14. - So 20.01.2019

 

WOD 1 | Baseline

500 m Row, 40 Air Squats, 30 Abmat Sit-ups, 20 Push-ups, 19 Pull-ups

 

WOD 2 | Fran

21-15-9 Thrusters & Pull-ups

 

WOD 3 | Total I

1 RM Back Squat, 1 RM Bench Press, 1 RM Deadlift

 

WOD 4 | Total II

1 RM Clean & Jerk, 1 RM Snatch

 

WOD 5 | 6 Rounds of

1' Assault/Concept Bike, 1' Burpees, 1' DU's, 1' Rest

 

WOD 6 | 8' AMRAP

3 HSPU & 3 MU's, 15 KB Swing...

HSUP & MU's x3 each Round, KB Swing +15 each Round

 

WOD 7 | For Time

40/30 cal. Assault Bike

 

WOD 8 | For Time

2000 m Row

 

WOD 9 | DT, 5 Rounds of

12 Deadlift, 9 Power Clean, 6 Shoulder to OH

 

WOD 10 | Isabel, For Time

30 Snatch

 

WOD 11 | Max. Rep.

5' Ring or Bar Muscle-ups

 



So 13.01.2019

 

Strength | Skill

10' Toes-to-Bar (T2B)

10' Double Under's (DU's)

 

WOD

8' AMRAP

25 T2B

50 DU's

 

Core Finisher

2 Rounds of

20 Leg Lever

20 Floor Wipers

20 Bicycle Crunches

20 Abmat Sit-ups

7 Ice Maker



Sa 12.01.2019

 

Tabata

 

Wall Balls

 

Floor Press

 

Cardio

 

Pistol Squats

 

Superman hold & Hollow hold



Fr 11.01.2019

 

Strength

Front Squat 5-5-5-5-5

 

WOD

Every 2 Min. for 10 Rounds

50 m Sprint



Do 10.01.2019

 

WOD

21-15-9

 

Muscle-ups

Dips

HSPU

Push-ups

 



Mi 09.01.2019

 

Strength

Deadlift, banded, deficit

7-7-7-7-7

 

WOD

5 Rounds for Time | 20' Time Cap.

 

20 m Walking Lunges Double Kettlebell, Front Rack Position

20 KB Ami Swings

20 Double Kettlebell Clean

 

Every 90 sec. 5 BB Jumps with empty Bar, 

followed by 25 DU's



Di 08.01.2019

 

Strength

Jerk 3-3-3-3-3-3

 

WOD

For Time | 20' Time Cap.

100 BB Thrusters

 

For every Break: 10 cal. Cardio

****************************************************************

CrossYoga 

Energy Boost Flow

Tabata

Yoga & Stretching Poses



Mo 07.01.2019

 

Strength

10' EMOM

7/6/5/4 Strict or negative Pull-ups

 

WOD

10-9-8-7-6-5-4-3-2-1

Back Squat

 

1-2-3-4-5-6-7-8-9-10

Z Press Double Kettlebell 



So 06.01.2019

 

Strength

OHS 5-5-5-5-5

 

WOD

10' EMOM

5 m Handstand Walk or Bear Crawl

5 Power Snatch

 

10' EMOM

10 Burpees

max. Box Jumps



Sa 05.01.2019

 

Tabata

 

Wall-Sit with KB, Front Rack Position

 

MB Clean & Wall-Balls

 

Box Jumps

 

Russian Twist

 

5 T2B & max. KB Front Squats



Do 04.01.2019

 

WOD

12' AMRAP

5 MU's

20 Abmat Sit-ups

 

****************************************************************

 

WOD (Morning)

20' AMRAP

10 DB Bench Press

10 DB Single Arm Row (each Side)

10 DB Deadlift

10 DB Clean & Jerk

10 DB Walking Lunges



Mi 03.01.2019

 

WOD

Behind the Neck Push Press 5-5-5-5-5

 

Deadlift 5-5-4-4-3-3-2-1

 

Use the heaviest weight you can for each set.

Rest as needed between sets.



Mi 02.01.2019

 

Strength

Squat Clean 5-4-3-2-1 70-90 %

 

WOD

Open WOD 17.1 for Time | 20' Time Cap

 

10 DB Snatch, 15 Burpee Box Jump over

20 DB Snatch, 15 Burpee Box Jump over

30 DB Snatch, 15 Burpee Box Jump over

40 DB Snatch, 15 Burpee Box Jump over

50 DB Snatch, 15 Burpee Box Jump over

 

RX 22.5 | 17.5 , Scaled 15 | 10 , Rookie 10 | 5

Box 24" | 20"



Di 01.01.2019

 

Rest Day