Wednesday

Warm-up
30 burpees

3x
5 snatch grip thruster behind neck
5 ohs
Mobility #9
squat routine
Basic Strength
Front Squat (5×10)
@50%
*1min rest between sets
45kg

Metcon (No Measure)
e2mom 12
15 wall balls
5 muscle ups

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Tuesday

Warm-up 3x
10 burpees
30 jumping jacks
Clean position play
Positions

1. set up
2. hang
3. high hang
4. clean pull
5. front squat
6. stand weight in front rack
Weightlifting

Power Clean (1×1) emom 15
0-5
3 power clean
6-10
2 power clean
11-15
1 power clean
*increase weight as needed
Every 1 min for 15 mins:
3 Power Cleans | 35 kg
3 Power Cleans | 35 kg
3 Power Cleans | 40 kg
3 Power Cleans | 40 kg
3 Power Cleans | 45 kg
2 Power Cleans | 45 kg
2 Power Cleans | 50 kg
2 Power Cleans | 55 kg
2 Power Cleans | 57.5 kg
2 Power Cleans | 60 kg
1 Power Clean | 62.5 kg
1 Power Clean | 62.5 kg
1 Power Clean | 65 kg
1 Power Clean | 65 kg
1 Power Clean | 67.5 kg

Metcon (Time)
30-20-10
pistols
power clean 50/35
RX 5:50

Monday Madness

Wohoo, my day, three classes in a row, this is what I need to get actually tired. 😉

Bodyweight
Warm-up 3x
5 burpees
10 sit ups
15 squats

Metcon (No Measure)
amrap 5:
10 hollow rocks
10 sit ups

amrap 5:
10 kb swings 16/24
10 lunges

amrap 5:
30 sec plank
30 sec knees to elbow

amrap 5:
30 sec walk up to toes
30 sec superman

Metcon (No Measure)
amrap 20:
10 burpees
10 pull ups
10 burpees
10 kb swings 16/24
10 push ups
10 sdhp
10 hollow rocks
4 rds+10 burpees RX

Warm-up
Team #2
3x
20 partner wall balls
20 burpees over partner
—————-
We skipped the warm up…

MädCon U go, I go

Metcon (Time)
5rft
10 pull ups
5 clean & jerk 60/40

Metcon (Time)
5rft
10 s2o 60/40
15 wall balls

Metcon (Time)
5rft
10 deadlifts 60/40
25 du
——————–
Weightlifting
Snatch Day

Heavy Maaadcon Sunday

Haha, this time I kinda programmed the wod and it was a lot of work… Afterwards we ordered Burrito, this was the fun part 😀

img_3550img_3553img_3569Haha, this time I kinda programmed

Tuesday 14/2/17 Happy Valentine’s Day

Warm-up
1x forwards, 1x backwards
15m bear crawl
15m walk up to toes
15m crab walk
15m long lunges

Barbell cycling power clean + push jerk 2x
3 power clean 1 stop
3 power clean no stop
3 power clean + push jerk 2 stop
3 power clean + push jerk 1 stop @front rack
3 power clean + push jerk 1 stop @hang
3 power clean + push jerk no stop

Weightlifting
Power Clean + Push Jerk (8×3)
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training

Metcon for time
21-18-15-12-9-6-3
c&j 45/35
wall balls
RX 14:00
– my wall balls suck…

—————-
back squat
5x85kg
5×10 65kg

back rack lunges
5×1ß 45kg

shoulder press
5×5 36kg

strict muscle ups
5+3

strict pull ups
10-9-8-7-6-5

practice handstand walk

50 ghd sit ups

Monday 13/2/16

Just a short visit today because of a late appointment:

Warm-up 2x
30m bearcrawl
10 hollow rock
10 push up
10 swings
15m waiters walk each arm
Basic Strength
Push Jerk (1×2)
15min to work up to a heavy 2RM

10min
3×2 @90% of heaviest set
3 or 4 times 60kgx2

Metcon amrap 20
10 10m shuttle sprints
10 10m one arm farmers carry 32/24
10 kb swings 32/24
RX, did not count rounds…

Friday 10/2/17

Warm-up
4x 20sec work, 10sec rest
burpees
swings
2x
10 suitcase kb dl each side
10 kb deadlift

Basic Strength
Deadlift (10-8-6-4)
*set of 4 @85%+
*increase weight as needed
*all sets must be touch and go
65-80-90-106kg

Metcon 10rft
30 du
20 air squats
10 push ups
RX 12 min sth.