Saturday, January 7, 2017

Turn of the year

Turn of the year. Training at my garage gym. You'll see some pics and videos at my instagram  @ Donscrossfit.



Wednesday 28.12

  • Intervals
  • Every 4:00, for 20 minutes (5 sets), perform the following as fast as possible
  • 15 pull-ups + 10 push jerks @ 60kg
  • It took about 50-55 seconds per round



Thursday 29.12

  • Amrap 30 minutes
  • 4 thrusters @ 60kg
  • 8 burpees
  • 12 toes-to-bar's
  • 16 cal row
  • Result, 7 rounds + 12 t2b




Friday 30.12
  • Every minute on the minute x 10 minutes:
  • 3 back squats @ 120kg

  • Accessory, 5 rounds of:
  • 20 double unders
  • 20 kettlebell swings @ 32kg





Saturday 31.12

  • Every minute on the minute x 15 minutes:
  • Squat clean @ 90kg

  • Amrap 8 minutes:
  • 2-2, 4-4, 6-6…
  • Handstand push-ups
  • Cleans (power/hang)
  • Got round of 10's finished + 12 hspu

  • Wod, 5 rounds of:
  • 20 wall ball shots
  • 10 step-ups with 60kg barbell, back rack


Sunday 1.1
  • Every minute on the minute x 15 minutes
  • 1-5min: 3 reps @ 40kg
  • 6-10min: 2 reps @ 50kg
  • 11-15min: 1 rep @ 55kg

  • "Linna-DT"
  • 3 rounds @ 50kg
  • 2 rounds @ 60kg
  • 1 round @ 70kg
  • DT is 12 deadlift, 9 hang power clean and 6 push jerks


Monday 2.1

  • Wod, 5rds of:
  • 8 handstand push-ups
  • 16 pistol squats


  • Intervals, 4 sets of:
  • 20 pull-ups
  • 400m run


Tuesday 3.1

  • Wod, 4rds of:
  • 15 overhead squats @ 40kg
  • 15 burpees
  • 400m run



  • Accessory
  • 50 ring dips
  • 75 ring push-ups
  • 60 toes-to-bar




Thursday 5.1

  • Push press 5x5 @ 70kg
  • Back squats 2x6 @ 120kg



Friday 6.1


  • Shoulder press, build up (55, 58, 60, 62, 64, 66, 67kg)



  • Shoulder press
  • 4x3 @ 60kg
  • 4x6 @ 50kg
  • 4x10 @ 40kg



  • Acceessory, 300 air squats




Saturday 7.1

  • Front squat 4x10 (90, 95, 100, 105kg)




  • Every minute on the minute x 21 minutes
  • 1st min: 12 pull-ups
  • 2nd min: 10 kettlebell swings @ 32kg
  • 3rd min: 8 back squats @ 60kg











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