Friday

Active Rest Day –  I played squash today… I always forget how much I like it! 🙂

 

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Thursday 16/12/15 CHIPPERRRRRRRRR

I taught the last CF Kids class for this year and had a blast doing the wod afterwards, chipper time… 🙂

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Warm-up 3x
15m bear crawl
10sec active hang
5 turtle get up

3x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Gymnastics
3xmax reps strict pull ups
*rest exactly 1min in between sets
*this is a test. stick to the standards and do your best.
15/9/6 = 30 reps

Metcon “the thirty dozen” for time
30 pull ups
30 air squats
30 swings 32/24
30 burpees
30 t2b
30 hspu
30 box over
30 sdhp 32/24
30 lunges
30 kb deadlifts 32/24
30 push ups
30 wall balls
RX 16:10 min

Wednesday

Warm-up 2x
20 swings
10 lunges
30sec good morning stretch
2x
2:30min reach the wall
2:30min ball juggling

Deadlift (1×1)
take 20min to find your new 1RM
😦 no way 115 kg was okay but heavy – 122kg never ever 😦
-NO PROGRESS-

Metcon
“traffic lights” (Calories)
emom 20
I. 30sec row for max cal
II. rest
115 CAL

Tuesday 15/12/15

Fran Time- long time not done… I felt a bit scared of this lady. My left hand still has a blister somewhere under my skin and I can’t get rid of it. I even tried a hand baths… Still there. I improved my time by more than 1 minute, lol, this is what I said yesterday… The only thing that is still fine are endurance wods or light barbell wods… 😉

Warm-up 2x
3 burpees
5 turtle get up
7 ring rows
3x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Gymnastics
3x max reps strict ring dips
*rest exactly 1min in between sets
*this is a test. stick to the standards and do your best.
16/10/7 reps

Skill 2x
2:30min work on kipping/butterfly pull ups
2:30min row

Metcon
Fran 42.5/30
21-15-9
Thrusters,
Pull-ups
3:45 RX

Last week before the Christmas break

Icke started its test week today, well I am not so happy with testing… I don’t feel and see lots of progress during the last weeks. My weights kinda stuck, my gymnastic did not really improve, the only strengths I (still) have is my endurance. I don’t know what to do to improve my back squat and my deadlift, not sure about which program I should use. I am also unhappy with my clean and jerk and my frenemy snatch. It feels like I did not spend enough time on all of them. But on the other hand I just don’t have so  much time… Never sure about where to have my priorities on. So, hopefully after Christmas break I ‘ll come back stronger and be motivated to work on all my weaknesses with a good plan…

Warm-up 2x
2:30min coordination ladder
2:30min Y-Squat

Back Squat (1×1)
take 20min to find your new 1RM
I did not test, instead I did
3×10 65% 1RM (68kg)
3×3 Front Squat (55kg)

Metcon (No Measure)
e2mom 20
15 jumping jacks
10 superman
5 leg raises I did strict toes to ring
This was on of the most boring wods I have ever done… :=O

Friday 11/12/15

Warm-up 3x
60sec plank
60sec side plank each side
60sec superman hold
2x
2:30min clap the hands
2:30min wall extensions

Bench Press (7×5)
banded bench press 7×5

Metcon (No Measure)
kb bench press 3×10 16kg KB each side

Metcon (No Measure)
e1:30mom9
I. 300m row
II. 15 burpees
RX

Thursday 10/12/15

Warm-up 3x
15m bear crawl
10sec active hang
5 turtle get up
3x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Gymnastics Metcon (2 Rounds for reps)
5x max reps strict pull ups
30sec rest
5x max reps push ups
30sec rest

Metcon (No Measure)3x
45sec hollow rock
45sec sit ups

Metcon (Time)
3rft
15 hps 35/20
15 t2b

WOD Wednesday 9/12/15

Warm-up 2x
20 swings
10 lunges
30sec good morning stretch
2x
2:30min reach the wall
2:30min ball juggling

Deadlift (5×1)
10min to warm up to 90%
e2mom10
1 dl @90%+ 110kg
*increase weight as needed

Metcon (No Measure)
weighted lunges 3×10
(5 each leg)

Metcon (AMRAP – Reps)
amrap 4
40 thruster 20/15
remaining time max cal row
3min rest
amrap 4
40 thruster 20/15
remaining time max reps swings 24/16
RX