Friday 16/12/16

I had to hurry to the box right after work because I will go on a weekend trip tonight, Vienna here we come. I did the 12pm class but because of my foot and now my left arm as well, I had to modify the wod. It really pissed me off because it was a good one…

7sec Tempo Bench Press (1×3)
Metcon (No Measure)
e2mom 20
I. 20/15cal row + 3 muscle ups I just did the row and one strict muscle up (painful)
II. 20 burpees + 3 hspu (I used 2x20kg plates)
*hspu deficit if possible

Afterwards we played a little around. I did day three of 101 squat part (front squat 6×3 70kg)

amrap 30 you go-I go e3mom 1 kin plank

25 squats
10 cal assault
15 lunges (my partner did 30 DU)
20 sit ups

Testweek – Monday 29/2/16

Well right now I am not the biggest fan of testing my progress and going up to 1 RMs. Okay, I never like it… But during the open, well…, even worse 😀 I am also not seeing a lot of progress with my lifts and weights right now, I’ll test some but not all of the days. So I was pretty happy I could join the bodyweight class instead of the wod, it was a nice sweaty workout… 🙂

Warm-up 3x
3 push ups
5 burpees
7 ring rows
9 squats

Metcon 4x
30 sec sit ups
30 sec plank
30 sec back plank

Metcon (Time)
for time:
100 squats
90 sit ups
80 lunges
70 burpees
60 sec plank
50 mountain climber
40 push ups
30 hollow rocks
20 squat jumps
10 hand release push ups
*35min timecap
RX 15:40

Friday 11/12/15

Warm-up 3x
60sec plank
60sec side plank each side
60sec superman hold
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)
I. 300m row
II. 15 burpees


I had a day off because there were a lot of kids home, celebrating a muslime festival. It was great, I could do the 12pm class and train afterwards… 🙂

15m wheelbarrow
10 partner wall balls
5 partner push ups

1min plank
30sec side plank each side

Icke´s Coordination Movements
Metcon (No Measure)
e2:30mom 15
I. wall reach (advanced – one leg)
II. flying cards (try to catch poker cards, someone is throwing down from a box)

Metcon (Time)
in teams of 2
one works, one rests

for time
3k/2k row
100 pull ups
100 partner wall balls
100 sit ups
100 medball oh lunges
RX 21:…

Afterwards I practiced for the qualifying wods for the German Throwdown…

WOD 19/12/14

3x 50su 4 push ups 6 scapula pull ups

Basic Strength
e30sec for 20min
I. 15sec hold ring push up support
II. 5 ring push ups
III. 15 sec hold active hang
IV. 5 strict pull ups

Metcon (No Measure)
3x 1min plank hold 30sec side plank each side

Metcon (3 Rounds for calories)
e3mom 18
I. row for cal
II. rest

I finished with 143, third place, one has 144 and one 145, first I thought i am pretty bad because I did not feel so good and was not able to give 100% but I think it was still ok. Nevertheless I wanna improooooooove my rowing!!!!!

Gymnastics and WOD 23/8/14

200m run
10 kips
10 push ups

1min plank hold
30sec side plank hold


Basic Strength
Deadlift (15×3)
emom 15
3 deadlift 65kg

*start and finish with the same weight. do not increase or decrease weight.
*choose moderate weight and concentrate on form

Metcon (2 Rounds for reps)
amrap 7
7 burpees
7 kettlebell box step ups 24/16
2min rest
amrap 7
7 wall balls
7 pull ups/ ring rows

184 reps, My left was open from the pull ups this week, so I did ring rows. I don’t like scaling down things I normally can do… :/