stinemn's treningsdagbok listevisning

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Intervaller 2min og 30sek x 4
Moldehallen skillrun 1.0%

Distanse:
15min: 3.0km
45min: 12.0km
55min: 14.0km
60min: 14.50km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.5
1min pause
2. 30 sek x 4: 19.0
1min pause
3. 2min: 15.6
1min pause:
4. 30 sek x 4: 19.0
1min pause
5. 2min: 15.7
1 min pause
6. 30 sek x 4: 19.0-19.5
1min pause
7. 2min: 15.7-5.8
1min pause
8. 30 sek x 4: 19.5

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 160
Makspuls: 185
Kalorier (kcal): 779

Pulssoner:
5: 00.04.40
4: 00.36.20
3: 00.13.49
2: 00.06.47
1: 00.00.23

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Power Night

Team 2

10 devil press
11 burpees high box over
x 3

100 pistols

20 ronds
3 t2b
2 pullups
1 MU (burpees + pullups)

10 devil press
11 burpees high box over
x 3

Rest 3 min

AMRAP 8
Max DU
When you fail = 3 power cleans (80/60)

AMRAP 8
1 hang power clean + 2 front squat

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Merry Burpee Christmas

Team 2:
A)
200 cal bike erg (switch on 20)
Directly in to
1 min each:
10/8 cal ski + max burpees until 100 are completed

Rest 3 min

B)
Run 200 cal
Directly in to
100 burpees box jump over (switch at 5)

C)
200 cal row
100 burpees to target

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Backsquat: 10-8-6-4-2
Kilos: 65-75-85-95-100

Monti
3 rounds for time:
50 Box Step-Ups 22.5/15kg 24/20 in bn box
15 power cleans 60/40kg
50 Box Step-Ups 22.5/15kg, 24/40 in box
10 power snatches 60/40kg

Time: 28:56

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Wod
For time:
50 DU (100 SU)
35 GHD-situps (abmat)
30 burpees to bar
25 boxjump
20 db pushpress 22.5/15 kg
15m db lunges
50 DU
15 db lunges
50 DU
15m db lunges
20 db pushpress
25 boxjump
30 burpees to bar
35 GHD-situps (ambat)
50 DU

time: 13:48

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Intervaller 4min x 5
Moldehallen skillrun 1.0%

Distanse:
15min: 3.0km
45min: 10.0km
55min: 12.0km
60min: 12.5km

Oppvarming 15min:
11.0-15.0 km/t 1.0%

Intervall 30 min 1.0%
4min: 14.5
2min pause: 9.5km/t
4min: 14.5
2min pause: 9.5km/t
4min: 14.6
2min pause: 9.5km/t
4min: 14.7
2min pause: 9.5km/t
4min: 14.8

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 161, 81%
Makspuls: 191, 96%
Kalorier (kcal): 783

Pulssoner:
5: 00.06.50
4: 00.26.36
3: 00.19.27
2: 00.09.10
1: 00.00.58

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Diane
21-15-9 reps of
Deadlift 102/70kg
Handstand pushups

S: 3:08

+ WOD
8 x 200m run

farmer walk 4 lengder (2x40kg)
bar heng (180 sek)
mage

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Intervaller 2min og 30sek x 4
Moldehallen skillrun 1.0%

Distanse:
15min: 3.0km
45min: 12.0km
55min: 14.0km
60min: 14.50km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.5
1min pause
2. 30 sek x 4: 19.0
1min pause
3. 2min: 15.6
1min pause:
4. 30 sek x 4: 19.0
1min pause
5. 2min: 15.7
1 min pause
6. 30 sek x 4: 19.0-19.5
1min pause
7. 2min: 15.8
1min pause
8. 30 sek x 4: 19.5

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 156
Makspuls: 187
Kalorier (kcal): 810

Pulssoner:
5: 00.03.51
4: 00.33.15
3: 00.18.06
2: 00.09.43
1: 00.00.31

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Vetwod 19.3

3 rounds for time:
15 burpees boxjump overs (24/20)
15 devil presses 2x22.5/15kg

TimeCap: 13 min

S: 8:48


Holleyman
30 rounds for time of:
5 wallball 9/6kg
3 handstand pushups
1 power clean 85/60kg (valgfri tung vekt)

S: 17.50

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Wod 16.des
Styrke:
Frontsquats: 10-8-6-4-2
Kilos: 55-65-75-80-85

WOD:
3 rounds for time:
21 wallballs
14 hspu
7 deadlifts 140/90kg

S: 5:42

5 min rest

21-15-9
Hang power snatch 40/30kg
C2B

S: 6:58

5 min rest

8 rounds for time:
25 DU/50 SU
10 burpees

S: 6:56

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.50km
55min: 12.50km
60min: 13.0km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.5
2min pause: 9.5km/t
4min: 15.6
2min pause: 9.5km/t
4min: 15.7
2min pause: 9.5km/t
4min: 15.8-16.0
2min pause: 9.5km/t
4min: 15.8-16.0

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 150
Makspuls: 182
Kalorier (kcal): 714

Pulssoner:
5: 00.02.24
4: 00.16.31
3: 00.23.18
2: 00.17.42
1: 00.00.23

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13 days of xmas
1. Ring/bar mu/pullups
2. Lateral bar burpees
3. Push press
4. Front rack lunges
5. Thrusters
6. Power cleans
7. Hspu
8. Powersnatch
9. O.H.squat
10. Deadlift
11. T2B
12. Meter how
13. Devild press 22.5/15kg

Kilos: 43/30kg

Time: 33.47

Gjør 1 mu/pullup
Så 2 lateral bar burpees + 1 mu/pullup
Så 3 push press + 2 lateral bar burpees + 1 mu/pullup
osv…
Helt til 13 devild press og helt ned til 1 mu/pullup

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Intervaller 2min og 30sek x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.40km
55min: 14.40km
60min: 14.85km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 16.5
1min pause
2. 30 sek x 4: 19.5
1min pause
3. 2min: 16.5
1min pause:
4. 30 sek x 4: 19.5
1min pause
5. 2min: 16.6-16.7
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.8
1min pause
8. 30 sek x 4: 19.5-20.00

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 151
Makspuls: 185
Kalorier (kcal): 763

Pulssoner:
5: 00.02.12
4: 00.20.29
3: 00.28.24
2: 00.09.58
1: 00.02.39

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Markløft


Final Chipper
For time:
60 T2B
60 shoulders to overhead 60/40kg
60 burpees boxjump over
60/40 cal ass.bike
60 handstand walk with obstacle

Timecap: 12 min

Kristian og Stine:
Minus 20m

CrossFit team 2:
For time:
40 deadlift 100/70kg
40 hspu
30 deadlift
30 hspu
20 deadlift
20 hspu

Kristian og Stine 7:16

Rest 5 min

40 power cleans 65/45kg
40 lateral barbell burpees
30 power cleans
30 lateral barbell burpees
20 power cleans
20 lateral barbell burpees

Kristian og Stine: 9:26

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Rounds 8
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 16

Håndstående

+ mage

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.50km
55min: 12.50km
60min: 13.0km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.4-15.5
2min pause: 9.5km/t
4min: 15.5-15.6
2min pause: 9.5km/t
4min: 15.7
2min pause: 9.5km/t
4min: 15.8-16.0
2min pause: 9.5km/t
4min: 15.8-16.0

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 150
Makspuls: 182
Kalorier (kcal): 714

Pulssoner:
5: 00.02.24
4: 00.16.31
3: 00.23.18
2: 00.17.42
1: 00.00.23

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Rounds 10
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 16

Håndstående
Hipthrust 10x10

+ mage

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Onsdag:
Styke:
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

95kg

WOD for time:

3 rounds
20 thrusters 35/25kg
10 pullups

4:03

5 min rest

15-12-9
Deadlift 125/85kg
Bar facing burpees
Handstand-pushups

6:41

5 min rest

2 rounds
30/20 cal row
30 wallball

4:26

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Rounds 8
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14

Håndstående

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1RM clean
72.5kg

Metcon
Team 4