Wednesday

Haha, I got a message from my Saturday WOD partner if we wanna do tonights team wod together. I was hoping for sth nice but, nope….: row row row :O

10 rounds per person
30 sec row-30 sec hold barbell in bottom front squat position (40/60kg)
30 sec rest
– 9min rest-
repeat

We managed to get 475 calories together, it was hard, afterwards there was no weightlifting class, so we used the time to do parts of the welded athlete program:

amrap 10 unbroken strict handstand push ups (using a yoga mat)
3-4-5-3-4-5 and so on
I managed to do 3 rounds+3+4 which is okay for me…

wod 4 rounds for time
10 hang power clean (52kg for girls)
15 bar facing burpees over the barbell
100 double unders
RX 15:59

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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.

Wednesday 8/6/16

Before Class

Sets
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg

Sets
Power Snatch+Snatch
4×1 39kg

5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg

Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups
2x 20 banded good mornings 40 superman

Bench Press (5×5)
7min to warm up
5×5
*1:30min rest between sets
*add 1-5kg to last week
55kg

Metcon amrap 12
33 lunges
22 du
11 pull ups
RX 7+33

9/10/15 – Berlin Throwdown

Today I taught the kids and decided just to do the wod because the week was stressful and full of work.
We did the 2nd qualifying wod for the Berlin Throwdown – a little competition one of our coaches came up with a couple weeks ago. It is a nice idea to bring the Berlin community together and let them compete against each other. There are 9 RX and 9 fun (scaled) teams (one female, one male) who will compete against each other in our box on November 28th. Every box can send one team per division. The teams must do the qualifying wods if they wanna take part. We – the Friday Classes just did for fun as part of the regular wod. I did it with another girl and it was really cool. I did all PS unbroken and also the Double Unders, this was a bit exhausting because you get tired but you still can do it – just don’t stop… The second gives you a bit more rest time but also increasing reps… But still I liked them!!!

3x
15m bearcrawl
10 squats
10 reach through
10 scapula pull ups

skill 2x
2:30min work on handstand
2:30min run/row

Basic Strength
5×3 strict pull ups (30X1)
5×3 strict ring dips (30X1)

BTD Qualifier 15.2 (2 Rounds for reps)
in teams of 2
one works one round, one rests
amrap 9
15 power snatch 35/25 (rx’d) / 25/15 (fun)
30 du (rx’d) / 30 su (fun)
rest 2min
8 rounds+ 10 PS

amrap 9
3 ohs 45/30 (rx’d) / kb squats 20/12 (fun)
3 pull ups (rx’d) / kb swings 20/12 (fun)
6 ohs
6 pull ups
9…
9…
We came into round 21, finished all the OHS and did some pull ups.

Saturday Training

I skipped the morning class because it was 1RM Overhead Squat Testing and came in the afternoon to train with a friend, it was a really nice session:

1) Practice Handstand/Handstand Walk
2) Muscle Up
I did one set of 5 unbroken strict muscle up and worked a bit on my kipping MU’s
3) amrap 12 back squat 0 3 0 3
I used 70 kg and did 40 reps, felt good
4) partner WOD, one works-one rests
30 strict HSPU
40 alternating KB snatch 16kg
40 C2B pull ups
30 kipping ring dips
300 DU
30 kipping ring dips
40 C2B pull ups
40 KB snatch
30 strict HSPU
5) Cool down
arm raises and core work

Another Bodyweight Day… :)

Before Class

3×5 Push Press 45kg
10×1 Bench 55kg
Deadlift
Sets
6 Deadlifts | 58.5 kg
6 Deadlifts | 58.5 kg
6 Deadlifts | 63 kg
6 Deadlifts | 63 kg
6 Deadlifts | 68 kg
31 Deadlifts | 65 kg

Every 1 min for 5 mins:
3 High Hang Squat Cleans | 40 kg
3 High Hang Squat Cleans | 40 kg
3 High Hang Squat Cleans | 40 kg
3 High Hang Squat Cleans | 40 kg
3 High Hang Squat Cleans | 40 kg
Every 1 min for 5 mins:
5 High Hang Squat Cleans | 43 kg
5 High Hang Squat Cleans | 43 kg
5 High Hang Squat Cleans | 43 kg
5 High Hang Squat Cleans | 43 kg
5 High Hang Squat Cleans | 43 kg

Warm-up
1x
600 m run
3x
5 squats
5 push ups
5 ring rows
2x
10 lunges
10 sit ups
10 burpees

Gymnastics
1×50 single unders
then
beginners:
emom 12
I amrap: 5 single unders+1 power jump
II rest
*when you feel good switch to advanced level
advanced:
emom 12
I amrap: 5 single unders+1 du
II rest
*when you feel good minimize the
number of single unders
**maintain hollow body position all time
I actually did not do that… I did emom 30 DU

Metcon (Time)
2 rounds for time:
run 800m
30 kb squats 24/16
run 400m backward
200 m lunges backwards
*timecap: 40 min
Well, this was interesting… 🙂 I think I needed around 22-23 minutes…

Sunday Training 30/8/15

Oh oh no rest day so far… 😉 I decided to go to the box on Sunday as well to do some lifting and gymnastic. I did an emom ande2mom front squat and tried to PR but I did not make the 85kg, stuck in the hole. 😉 I finished up with 80kg.

Afterwards I did a clean complex E2mom:
Clean High Pull, Hang Clean, Clean and Split Jerk, five 5 sets, 50kg. The technique always becomes a big issue when I work unbroken and do not start again with each rep… Still annoying

The little wod at the end was nice:

15-12-9
HSPU
T2B
Alternating Pistols (30,24,18)
30 double under after each round

Buy Out 100 Sit Ups

Friday Morning Class 14/8/15

I went to the box at 8:15am because my parents came to Berlin. So I took the regular class and did some training right afterwards…
Today it was a loooooooong chipper.

Warm-up
1x 600m run
3x 30sec su
10sec du
3x
15m wheelbarrow
5 ring rows
5 plank to push ups
3 push ups

Basic Strength
Shoulder Press
10×2
*work up to a heavy set of 2
*rest 1,5-2min
last 4 sets 2x40kg, did not feel that good

Metcon (Time)
for time
1.5k run
50 sdhp 32/24
25 burpees
150 du
25 burpees
50 s2o 50/35
150 jumping jacks
(25min timecap)
RX 22:32min
————-
OHS
5×5 45kg
Frontsquat
3×5 50/60/70%

6×10 strict pull ups

a bit ghd sit ups and regular sit ups

Back in the gym-Tuesday Night 11/8/15

We arrived in Berlin around 1:30pm. It was a long night with little sleep on the plane. Nevertheless I did a power nap at home and went to the Box. FINALLY back to my training routine. The next days I have to make a bit slower to get back to my weights, movements etc. The wod was kinda friendly for a beginning day after 3 weeks, emom 20, perfect. 🙂

Warm-up
3x 30sec su
10 sec du

3×10 swings
8 ring rows
6 squats
4 pass through
2 squat jumps

Hang Snatch
5 snatch deadlift
5 hang snatch high pull
5 ohs
5 snatch balance
5 hang snatch
High Hang Snatch
2×3 15/25
2×2 30/32.5
6×1 35/37.5/40/40
*don’t exceed 75% of 1RM snatch
*rest 1,5-2min

emom 20 (no measure)
I. 12 burpees
II. 5 strict hspu
III. 40 du
IV. 3 hang snatch
*increase weight on the hang snatch as needed

I finished wit 35kg