I think, it was the third ir fourth time I did it…, haha for after the holidays it was okay, 15:46 RX…
Bench last set 42kg – felt heavy
———-
assault bike 15 min 30/30
press 5×3 34kg
deadlift 1×5 87.5 kg
box back squat 8×2 78kg
dumbell kipping hspu practice
muscle up practice
Warm-up (team)
600m run
300m buddy carry
600m run
Metcon team of 2
one works one rests
for time
210 kb swings 24/16
30 burpees
180sit ups
30 burpees
150 push ups
30 burpees
120cal row
30 burpees
90 kb squats 24/16
30 burpees
60 sdhp 24/16
30 burpees
RX 34:59 or so…
——————
Afternoon
Front Squat
1-1-1-1-1-1-1 (76.5,76.5,72,72,76.5,76.5,76.5)
Deadlift
5×4 (75,85,80,95,100)
5rds
chest to bar pull ups (between 7 and 10)
strict unbroken HSPU (between 5 and 6)
Cool Down
40 cal assault bike
30 squats
Warm-up
10 hollow rocks
5 squat jumps (I came late ’cause of teaching CF Kids class…)
Metcon (No Measure)
in teams of 2:
you go, i go
amrap 10:
10 squat jumps
10 pull ups (could go unbroken almost (every?) set)
amrap 10:
10 push ups
10 t2b (did unbroken)
amrap 10:
10 hollow rocks
10 sit ups
amrap 10:
30 sec du
20 burpees
amrap 10:
20 kb swings
20 sdhp (20)
WOD
Warm-up
I skipped it because of bodyweight…
amrap 9
20 power snatch 35/25
20 wall balls
5+31
rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 9
15 front squats 35/25
15 pull ups
9+19
rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 9
10 strict press 35/25
10 burpees otb
9+14
——————
Weightlifting
– snatch day 
5 Snatch Balances | 25 kg
5 Snatch Balances | 30 kg
5 Snatch Balances | 35 kg
5 Snatch Balances | 40 kg
5 Snatch Balances | 40 kg
3 Hang Squat Snatches | 25 kg
3 Hang Squat Snatches | 30 kg
3 Hang Squat Snatches | 35 kg
2 Squat Snatches | 35 kg
2 Squat Snatches | 40 kg
1 Squat Snatch | 42.5 kg
1 Squat Snatch | 45 kg
11 Back Squats | 75 kg
10 Back Squats | 75 kg
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
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…
My left arm got so much better, also my foot is almost healed. I am still not doing jumps on a box or double unders… Today is the last week before the Christmas break, This means lots of fun with partner wods. I felt quite good, so I decided to go for the bodyweight class, the partner wod and weightlifting afterwards… Hehe, it felt awesome!
Bodyweight
Warm-up 4x
5 burpees
7 kb swings
9 hollow rocks
Metcon (No Measure)
amrap 5: kb push press
1 min rest
amrap 5: kb row
1 min rest
amrap 5: kb squats
Metcon amrap 20:
10 hspu
20 pistols
30 kb swings
15 hspu
30 pistols
45 kb swings
20 hspu
40 pistols
60 kb swings
25 hspu
50 pistols
75 kb swings
30 hspu
60 pistols
90 kb swings
————————————————
WOD
Metcon (AMRAP – Rounds and Reps)
“The Grinch”
in teams of 2, one works, one rests
amrap 40
100 kb squats 32/24
5x Cindy
100 swings 32/24
5x Cindy
100 s2o 50/35
5x Cindy
100 power clean 60/40
5x Cindy
100 power clean 60/40
5x Cindy
100 deadlift 70/50
5x Cindy
We finished the whole wod, started again and did 100 KB squats and three rounds of Cindy… Wohoo….!!!!
We started early today and did the heavy madcon first. Afterwards it was just time to play around and do some fun stuff… 🙂
Heavy Madcon
teams of two, three stations, you go-I go
1) 5 back squats (80-85%) I did 82.5kg
Farmers Carry, about 20m (2 KB) I used 28kg, could have gone heavier.
2) Bench Press (80%) I used 50kg
DB push up walk (do a push up on the DB, move forward in the plank position
with the DB in your hand), I only used 5kg DBs (about 10m)
3) 20 sec assault bike
KB rack old walk (2x24kg)
Afterwards team wod, share reps
70 wall balls
50 T2B
50 FSQ
25 strict HSPU
20 muscle ups
Another team wod, one/two works, everyone has to do 50 reps of each movement
high box jumps
pull ups
kettlebell swings (16/20kg)
strict press’ (15/20kg)
toes to bar
wall balls (20lbs/30lbs)
burpees
double unders
That’s it! It was a fun Sunday… 🙂
This was fun. 9am morning team madcon and misfits training in the afternoon:
Warm-up
in teams of 2
*your coach forms teams
1k row
30 burpees
1k row
Metcon (Time) Team Madcon
amrap 30 3rft
400m run
21 swings 24/16
12 pull ups
*run together, split reps
8:sth RX
Metcon (Time) 10rft
3 power snatch 60/40
15 wall balls
*one works, one rests
RX 16:32 or sth..
Metcon (AMRAP – Rounds and Reps)
remaining time
as many rounds & rep of
1 c&j 60/40
5 pull ups
10 push ups
15 squats
2 c&j
5 pull ups
10 push ups
15 squats
…
*one works, one rests
If we counted right we got 12 rounds done
AFTERNOON
1 Power Clean | 60 kg
1 Power Clean | 65 kg
1 Power Clean | 65 kg
1 Power Clean | 67.5 kg
1 Clean Pull | 70 kg
1 Clean Pull | 70 kg
1 Clean Pull | 72.5 kg
1 Clean Pull | 75 kg
Push Press 4×3 55 kg
4 rounds of:
Run, 800 m
30 Pistols (Alternating Legs)s
10 Muscle-ups (alternate between bar mu and rmu)
Rest 3 mins
RX 40:40 Hahaha, yes i took my time 😉
Warm-up
900m run
active hip joint prep
2x
10 cossack squats
5 wall squats
Back Squat (5×5)
7min to warm up to 70%
5×5
*1:30min rest between sets
77.5
Metcon (2 Rounds for reps)
amrap 6
15 russian swings 32/24
10 burpees
no rest
RX 140 reps
amrap 6
9 ohs 40/30
18 ring rows
36 lateral jumps over bar
RX 190 reps
RX 333 (total)
Today is a holliday in Germany and tomorrow I have a day off as well, yessssss! 🙂 Special days are mostly open gym days or team wod days. Today it was team wod day with lots of people… Afterwards the box made a big bbq. Everyone brought food and drinks and even the weather was amazing…
Warm-up in teams of 6
Muscical med ball
I. crab walk
II. bear crawl
III. duck walk
IV. crab walk backwards
V. bear crawl backwards
VI. duck walk backwards
Metcon in teams of 6
for time
up and down
150 wall balls
*1 works, 3 hold deep squat, 2 rest
150 push ups
*1 works, 3 hold plank, 2 rest
150 kb swings
*1 works, 3 hold back plank, 2 rest
600m lunges
*3 work, 3 rest
600m partner carry
*3 works, 3 hang out on partners back 😉
300 barbell biceps curls (YEAH)
*1 works, 5 rest
It was a fun one.I am not the biggest fan of partner carry and the lunges were bad. Haha, I will feel that tmw. I ate a bit and relaxed a bit. Then I worked on my oly lifts, just a bit and did a little wod afterwards: 7 min, max rep 3 unbroken strict handstand push ups…
