Jana Koss

100 imperfect movements cannot match a single beautiful one.

November 2018

The wider The base, the higher the pyramid

November 2018

30.11.2018, Friday

WOD 1; 6 Rounds w/ BW, 20kg, 30kg, 40kg, 50kg, 60kg barbell

  1. 10x Squat
  2. 10x Burpees

WOD 2; 5 Runds w/ 60kg barbell

  1. 1 km run @ 13.8 km/h
  2. 12x Squats

WOD 3; 5 Runds w/ 80kg barbell

  1. 2x Squat
  2. 500m recovery row (1:55)

Run 1 – Run 5

  • Time: 04:10
  • Pace: 4’05”/km
  • Distance: 1 km

29.11.2018, Thursday

Handball Practice.

28.11.2018, Wednesday

WOD 1; 5 Rounds w/30kg barbell

  1. 10x Press
  2. 15x Push ups
  3. 20x Back Rows 

WOD 2; 5 Runds w/ 40kg barbell

  1. 15x Bench Press
  2. 15x Back rows
  3. 1 km run

WOD 3; 5 Runds w/ 50kg barbell

  1. 10x Bench Press

Run 1 

  • Time: 05:19
  • Pace: 5’19”/km
  • Distance: 1 km

27.11.2018, Tuesday

Handball Practice.

26.11.2018, Monday

WOD 1; 5 Rounds w/20kg, 30kg, 40kg, 50kg barbell

  1. 10x Squat
  2. 15x Push ups
  3. 20x Back Rows w/15kg dumbell

WOD 2; 5 Runds w/ 70kg barbell

  1. 7x Squat
  2. 500m run @13.8km/h

WOD 3; 5 Runds w/ 80kg barbell

  1. 2x Squat
  2. 400m row (41 ms)

Run 1 – Run 5

  • Time: 02:05
  • Pace: 4’06”/km
  • Distance: 500m

25.11.2018, Sunday

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Deadlifts
  2. 15x Front Squats
  3. 15x Push Press
  4. 3km run

WOD 2; 4 Runds w/ 40kg barbell

  1. 10x Deadlifts
  2. 10x Front Squats
  3. 10x Push Press
  4. 2km run

WOD 3; 3 Runds w/ 50kg barbell

  1. 10x Deadlifts
  2. 5x Front Squats
  3. 1km run

Run 1

  • Time: 15:34
  • Pace: 5’00”/km
  • Distance: 3,11km

Run 2

  • Time: 10:21
  • Pace: 4’57”/km
  • Distance: 2,09km

Run 3

  • Time: 5:05
  • Pace: 4’53”/km
  • Distance: 1,04km

24.11.2018, Saturday

WOD 1; 5 Rounds w/30kg barbell

  1. 15x Stifflegged Deadlifts
  2. 20x Back Rows
  3. 30x Bench Press 
  4. 2km run

WOD 2; 5 Runds w/40kg barbell

  1. 12x Stifflegged Deadlifts 
  2. 12x Back Rows
  3. 12x Bench Press
  4. 2km run

WOD 3; 5 Runds w/50kg barbell

  1. 8x Stifflegged Deadlifts
  2. 6x Back Rows
  3. 6x Bench Press

Run 1

  • Time: 10:21
  • Pace: 4’57”/km
  • Distance: 2,09km

Run 2

  • Time: 10:30
  • Pace: 4’48”/km
  • Distance: 2,12km

23.11.2018, Friday

WOD 1; 5 Rounds w/30kg barbell

  1. 32x Waling Lunges
  2. 16x Push Press
  3. 8x Push ups 
  4. 600m run

WOD 2; 5 Runds w/ 40kg barbell

  1. 26x Walking Lunges
  2. 13x Bench Press
  3. 8x Push Press 
  4. 600m run

WOD 3; 5 Runds w/ 50kg barbell

  1. 10x Squat
  2. 5x Bench Press

Run 1

  • Time: 02:33
  • Pace: 4’07”/km
  • Distance: 0,62km

Run 2

  • Time: 02:33
  • Pace: 4’07”/km
  • Distance: 0,62km

Run 3

  • Time: 4:17
  • Pace: 4’07”/km
  • Distance: 1,04km

22.11.2018, Thursday

Rest day.

21.11.2018, Wednesday

WOD 1; 5 Rounds w/40kg barbell

  1. 10x Squats
  2. 15x Push ups
  3. 10x Back Rows 
  4. 3km run

WOD 2; 5 Runds w/ 40kg barbell

  1. 10x Squats
  2. 15x Push ups
  3. 10x Back Rows
  4. 2km run

WOD 3; 5 Runds w/ 70kg barbell

  1. 7x Squat
  2. 10x Push ups

WOD 4; 3 Runds w/ 80kg barbell

  1. 2x Squat

Run 1

  • Time: 14:49
  • Pace: 4’44”/km
  • Distance: 3,13km

Run 2

  • Time: 9:58
  • Pace: 4’51”/km
  • Distance: 2,05km

Run 3

  • Time: 4:49
  • Pace: 4’42”/km
  • Distance: 1,02km

20.11.2018, Tuesday

Handball Practice.

19.11.2018, Monday

WOD 1; 5 Rounds w/30kg barbell

  1. 2km row @32 m/s
  2. 20x Bench Press
  3. 15x good mornings

WOD 2; 5 Rounds w/ 10kg dumbells

  1. 2km row @32m/s
  2. 20x Stifleged Deadlifts
  3. 2km row @32m/s

18.11.2018, Sunday

Game Day.

HSG Gescher/Maria Veen vs. SC Arminia Ochtrup: 15:14

17.11.2018, Saturday

WOD 1; 5 Rounds w/30kg barbell

  1. 15x Squats
  2. 15x Push ups
  3. 15x  Barbell Back rows
  4. 3km run

WOD 2; 5 Runds w/ 40kg barbell

  1. 10x Squats
  2. 10x Bench Press
  3. 10x Barbell Back rows
  4. 2km run

WOD 3; 5 Runds w/ 50kg barbell

  1. 5x Squat
  2. 5x Bench Press
  3. 5x Barbell Back rows
  4. 1km run

WOD 4; 5 Runds w/ 70kg barbell

  1. 6x Squat

Run 1

  • Time: 15:12
  • Pace: 4’49”/km
  • Distance: 3,15km

Run 2

  • Time: 10:09
  • Pace: 4’51”/km
  • Distance: 2,09km

Run 3

  • Time: 5:00
  • Pace: 4’47”/km
  • Distance: 1,04km

16.11.2018, Friday

WOD 1; 5 Rounds w/30kg barbell

  1. 20x Bench Press
  2. 20x Biceps Curls
  3. 2km row @32m/s

WOD 2; 5 Rounds w/ 40kg barbell

  1. 10x Bench Press
  2. 10x Biceps Curls
  3. 2km row @32m/s

WOD 3; 5 Rounds w/ 50kg barbell

  1. 3x Bench Press/li>
  2. 6x Biceps Curls
  3. 2km row @32m/s

15.11.2018, Thursday

WOD 1; 5 Rounds w/30kg barbell

  1. 30x Walking Lunges
  2. 15x Push press

WOD 2; 5 Rounds w/ 40kg barbell

  1. 500m run @13,6km/h
  2. 15x Walking Lunges
  3. 8x Push Press

WOD 3; 5 Rounds w/ 50kg barbell

  1. 600m row
  2. 5x Push press

Runs: 5 Rounds

  • Time: 2:04
  • Pace: 4’06”/km
  • Distance: 500m

14.11.2018, Wednesday

WOD 1; 5 Rounds w/20kg, 30kg, 40kg, 50kg x2 barbell

  1. 10x Front Squats
  2. 20x Push ups
  3. 15x  Plate Back Rows w/10kg plate per side
  4. 10x Plate Snatch w/10kg plate

WOD 2; 3 Runds w/ 50kg barbell

  1. 2 km run
  2. 5x Hang Squat Clean
  3. 10x Bench Press

WOD 3; 5 Runds w/ 60kg barbell

  1. 5x Front Squat
  2. 15x Stif-legged deadlift /w 10kg plates

Run 1

  • Time: 9:32
  • Pace: 4’31”/km
  • Distance: 2,11km

Run 2

  • Time: 9:31
  • Pace: 4’34”/km
  • Distance: 2,08km

Run 3

  • Time: 9:34
  • Pace: 4’43”/km
  • Distance: 2,09km

13.11.2018, Tuesday

Rest day.

12.11.2018, Monday

WOD 1; 5 Rounds w/20kg barbell

  1. 10x Good Mornings
  2. 10x Pistols

WOD 2; 3 Rounds w/60kg barbell

  1. 2 km row
  2. 2x 10x Squats

11.11.2018, Sunday

Game Day.

HSG Gescher/Maria Veen vs. SuS Neuenkirchen II: 20:33

10.11.2018, Saturday

WOD 1; 6 Rounds w/30kg (2 Rounds) w/40kg (2 Rounds) w/50kg (2 Rounds) barbell

  1. 20x Deadlifts
  2. 20x (2 Rounds), 15x (2 Rounds), 10x (2 Rounds) Bench Press
  3. 10x (2 Rounds), 6x (2 Rounds), 3x (2 Rounds) Push Press

WOD 2; 3, 2, 1 Pyramides w/70kg barbell

  1. km run
  2. 10x Deadlifts
  3. 15x Push up

Run 1

  • Time: 14:49
  • Pace: 4’45”/km
  • Distance: 3,16km

Run 2

  • Time: 9:58
  • Pace: 4’46’/km
  • Distance: 2,09km

Run 3

  • Time: 5:00
  • Pace: 4’49”/km
  • Distance: 1,03km

09.11.2018, Friday

Alamed.

Thrusters, Bench Press, Treadmill

08.11.2018, Thursday

Alamed. Rowing & Walking lunges, Stiff-leged Deadlifts

07.11.2018, Wednesday
WOD 1; 4 Rounds w/20, 30, 40, 50kg barbell

  1. 10x Squats
  2. 20x Push ups
  3. 20x, 20x, 10x, 10x Back rows

WOD 2; 5 Rounds w/60kg barbell

  1. 10x Squats
  2. 15x Back rows w/10kg plates
  3. 15x Push ups

WOD 3; 5 Rounds w/70kg barbell

  1. 6x Squats
  2. Biceps Curls

WOD 4; 3 Rounds w/80kg barbell

  1. 2x Squats

06.11.2018, Tuesday

Handball Training, 1:30h

05.11.2018, Monday

Alamed.

04.11.2018, Sunday

Game Day.

SC Hörstel II vs. HSG Gescher/Maria Veen: 19:21 
03.11.2018, Saturday
WOD 1; 5 Rounds w/30kg barbell

  1. 15x stiff-leged deadlift
  2. 15x Bench Press
  3. 10x behind the neck millitary press
  4. 10x good mornings

WOD 2; 3 Rounds w/30kg, 40, 50kg barbell

  1. 2 km run
  2. bench press:
    R1:3 rounds of 30 reps w/30kg barbell
    R2: 3 rounds of 15 reps w/40kg barbell
    R3: 5 rounds of 8 reps w/50kg barbell

Run 1

  • Time: 10:23
  • Pace: 5’00”/km
  • Distance: 2,08km

Run 2

  • Time: 10:14
  • Pace: 4’54’/km
  • Distance: 2,08km

Run 3

  • Time: 10:22
  • Pace: 4’54”/km
  • Distance: 2,11km

02.11.2018, Friday
WOD 1; 5 Rounds w/30kg barbell

  1. 20x walking lunges
  2. 10x thrusters

WOD 2; 5 Rounds w/40kg barbell

  1. 10x walking lunges
  2. 5x thrusters

WOD 3; 5 Rounds w/50kg barbell

  1. 8x front squats
  2. 10x pistols
  3. 500m row

01.11.2018, Thursday
WOD 1; 3 Rounds w/30kg barbell

  1. 10x Squats
  2. 15x Bench Press
  3. 20x Back rows

WOD 2; 3 Rounds w/40kg barbell

  1. 10x Squats
  2. 10x Bench Press
  3. 10x Back rows

WOD 3; 3 Rounds w/50kg barbell

  1. 10x Squats
  2. 9x Bench Press
  3. 6x Back rows

WOD 4; 3 Rounds w/60kg barbell

  1. 10x Squats
  2. 1x Bench Press

WOD 5; 3, 2, 1 Pyramides w/70kg barbell

  1. km run
  2. 6x Squat
  3. 20x Push up

Run 1

  • Time: 14:50
  • Pace: 4’41”/km
  • Distance: 3,17km

Run 2

  • Time: 9:58
  • Pace: 4’44’/km
  • Distance: 2,10km

Run 3

  • Time: 4:48
  • Pace: 4’37”/km
  • Distance: 1,04km

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