The wider the base, the higher the pyramid

September 2020

30.09.2020, Wednesday

C: 754g

F: 382g

P: 127g

35 km bike

29.09.2020, Tuesday

C: 41g

F: 88g

P: 278g

Handball Training

28.09.2020, Monday

C: 531g

F: 27 3g

P: 132g

25 km bike in rain

Vitadrom, Lungest, Sled

27.09.2020, Sunday

C: 38g

F: 47g

P: 312g

rest

26.09.2020, Saturday

C: 518g

F: 281g

P: 126g

WOD 1; 

50km bike

25.09.2020, Friday

C: 586g

F: 330g

P: 214g

WOD 1; 

50km bike

24.09.2020, Thursday

C: 0g

F: 79g

P: 46g

WOD 1; 

handball training

23.09.2020, Wednesday

C: 351g

F: 238g

P: 150g

WOD 1; 

50 km bike

22.09.2020, Tuesday

C: 0g

F: 111g

P: 208g

WOD 1; 

150 Squats

100 Burpees

Handstands

2km run

150 Squats

75 Burpees

Handstands

2km run

WOD 2; Handball

21.09.2020, Monday

C: 693g

F: 464g

P: 179g

WOD 1; 35 km bike

20.09.2020, Sunday

C: 3g

F: 85g

P: 164g

WOD 1; 5 Rounds w/ 40kg barbell

1. 13x Squats
2. 13x Back Rows
3. 13x Stf. Deadlifts
4. 13x Bench Press

WOD 2; 5 Rounds w/ 50 kg barbell

1. 8x Squats
2. 8x Back Rows
3. 8x Stf. Deadlifts
4. 8x Bench Press

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 8x Squats
2. 6x Back Rows
3. 4x Stf. Deadlifts
4. 4x Bench Press

19.09.2020, Saturday

C: 250g

F: 100g

P: 100g

WOD 1; 80km bike (Mnstr)

18.09.2020, Friday

C: 450g

F: 200g

P: 100g

WOD 1; 5 Rounds w/ 40kg barbell

1. 20x Walking Lunges
2. 15x Bench Press

WOD 2; 5 Rounds w/ 50 kg barbell

1. 16x Walking Lunges
2. 8x Bench Press

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 12x Walking Lunges

WOD 4; 25km bike

17.09.2020, Thursday

C: 482g

F: 358g

P: 74g

WOD 1; 5 Rounds w/ the 60kg barbell

1. 10x Back Squats
2. 8-10x Push Ups
3. 30sec HS Hold

WOD 2; 3 rounds of

1. 21, 21, 21
1. Thrusters, 30kg
2. Burpees
2. Accessory: Good mornings, 10 reps

WOD 3; 50km bike

16.09.2020, Wednesday

C: 10g

F: 144g

P: 106g

Active recovery biking and walking

15.09.2020, Tuesday

C: 252g

F: 147g

P: 102g

WOD 1; 5 Rounds w/ 40kg barbell

1. 20x Walking Lunges
2. 15x Bench Press

5 Rounds w/ 50kg barbell

1. 16x Walking Lunges
2. 8x Bench Press

5 Rounds w/ 60kg barbell

1. 10x Walking Lunges

WOD 2; 12 AMRAP

1. 10-1
   1. Thrusters, 30kg
   2. Burpees
2. 10-1
   1. Squats, 30kg
   2. Plate Swings, 20kg

WOD 3; 20km

14.09.2020, Monday

C: 283g

F: 120g

P: 187g

WOD 1; 35km bike

13.09.2020, Sunday

C: 161g

F: 65g

P: 99g

WOD 1; Chipper

20km bike

19 bench press, 30kg

18 back rows, 30kg

17 stf. Dl, 30kg

16 good mornings. 30kg

15 hang power cleans, 30kg

14 push press, 30kg

13 burpees

12 thrusters, 30kg

11 plate snatches (L + R, 10kg)

10 OHS, 30kg

9 push ups

8 plate rows, 15kg

7 squats, 50kg

6 front squats, 50kg

5 hang snatches, 30kg

40 sec HS hold

3 jerks, 30kg

2 squat cleans, 50kg

1km run

12.09.2020, Saturday

C: 118g

F: 45g

P: 149g

WOD 1; 10-1

1. 20kg Plate Swings
2. Burpees

WOD 2; conditioning

1 km Run, 50 Plate snatches (10kg), 50 Deadlifts (10kg)

700 Meter Run, 35 Plate Snatches (15kg), 35 Deadlifts (15kg)

500 Meter Run, 20 PLate Snatches (20kg), 20 Deadlifts (20kg)

WOD 3; 5 Rounds w/ 70 kg barbell 

1. 5x Deadlifts

Wod 4: walking

11.09.2020, Friday

C: 424g

F: 243g

P: 119g

WOD 1; 5 Rounds w/ 30kg barbell

1. 10x Strict Press
2. 15x Back Rows
3. 20x Bench Press

WOD 2; 5 Rounds w/ 40 kg barbell

1. 7x Push Press
2. 11x Back Rows
3. 14x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

1. 4x Push Press
2. 6x Back Rows
3. 8x Bench Press

Wod 4: 25 km bike

10.09.2020, Thursday

C: 150g

F: 66g

P: 162g

WOD 1; 5 Rounds w/ 30kg barbell

1. 20x Walking Lunges
2. 15x Good Mornings
3. 10x Push Press
4. 500 and 500m

WOD 2; 5 Rounds w/ 40 kg barbell

1. 14x Walking Lunges
2. 10x Good Mornings
3. 6x Push Press
4. 500 and 500m

WOD 3; 5 Rounds w/ 50 kg barbell 

1. 12x Walking Lunges
2. 6x Good Mornings
3. 3x Squats
4. 500m

09.09.2020, Wednesday

P: 107

F: 274

C: 501

Wod 1: 35km bike

08.09.2020, Tuesday

P: 147

F: 64

C: 170

Wod 1: crossfit

Wod 2: recovery lunch walk

 

07.09.2020, Monday

P: 67

F: 142

C: 359

Wod 1: squats and bench

06.09.2020, Sunday

P: 144

F: 34

C: 419

Wod 1: 45km bike

05.09.2020, Saturday

P: 144

F: 55

C: 194

Wod 1: walking lunges, good mornings and bench

04.09.2020, Friday

P: 73

F: 123

C: 522

Wod 1: 35km bike

03.09.2020, Thursday

P: 63

F: 30

C: 235

Wod 1: crossfit, strict press, plate snatches, bench press

Wod 2: handball

02.09.2020, Wednesday

P: 169

F: 48

C: 79

Wod 1: Cleans

Wod 2: 25km bike

01.09.2020, Tuesday

Wod 1: Crossfit

Wod 2: Handball

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