Snow Camp Second day

Warm up: 10min run

"Ivan, the terrible"
50 double under
50 Lunge
50 Push-up
50 Sit-up
50 Double under
40 Lunge
40 Push-up
40 Sit-up
50 Double under
30 Lunge                                                           22'35
30 Push-up
30 Sit-up
50 Double under
20 Lunge
20 Push-up
20 Sit-up
50 Double under
10 Lunge
10 Push-up
10 Sit-up
50 Double under

After work: 10 min run

Snow Camp-first day

HSPU 5x5rep
Dips 3x14rep
Crocodil push-up on the stairs 3x1 floor
One handed push-up, alternating 3x10rep
L-sit 3x20sec

Rest Day

Weightlifting

Clean&Jerk 3x3rep, 110-132-154lbs+ 2rep, 176lbs+ 2fail+ 1rep, 198lbs       NRP!!

Wods:

Isabell:
30 snatch, 135lbs                                      5'25

Snatch test 5', 44lbs                                  118rep

MP LowerBody

Back Squat 2rep, 176lbs+ 2rep, 220lbs+ 2rep, 242lbs+ 2rep, 264lbs+ 1-1-1rep, 286-308-319lbs   NPR!!
Front Squat 5rep, 176lbs+ 4x3rep, 198-220-242-253lbs  NPR!! 
OHS 5x5rep, 110-132-143-154-165lbs  NPR!!
Walking Lunge 3x18rep, 2 pieces 53lbs KB
GHD Sit-up 3x15

DP UpperBody

HSPU 9rep+ 4x7rep

Tabata full:                                                  Worst
Squats                                                       17rep
Sit-up                                                         17rep
Push press, 95lbs                                       9rep
KB swing, 53lbs                                          14rep
Push-up, clapping-hand relese                      7rep

Total rep:         545rep

Rest Day

DP LowerBody

AM:
OHS 3x20rep, 95lbs
Front Squat 3x15rep, 135lbs
Back Squat 3x15rep, 154lbs

WOD:
Annie:
50-40-30-20-10rep
Double-under                                                     6'17
Sit-up

PM:
WODs:

21-15-9rep
Pull up
Push up, relesed                                                 3'17
Goblet squat with 44lbs plate

21-15-9rep
Double under         
AM swing 53lbs                                                 4'03
Box jump,

MP UpperBody

KB Military Press 5rep, 2x44lbs+ 5x5rep, 2x53lbs
Bench Press 3x10rep, 176lbs
Dip 2x14rep+ 8rep, 22lbs
Tactikal Pull-up 2x10
Pull-up 2x20
GHD Sit-up 2x15
Toes to Bar 2x10

Rest Day

Weightlifting

Snatch 5rep, 95lbs+ 5rep,110lbs+ 3rep,135lbs+ 1rep,143lbs+ 3 fail conversion,154lbs+ 1rep,154lbs NPR!!

AMRAP1 Push-up                   34rep
AMRAP1 Pull-up                     38rep

GRACE:
30 Clean&Jerk                                                    4'22

MP LowerBody

BackSquat 10rep, 198lbs+ 10rep, 220lbs+ 10rep, 242lbs+ 4x5rep, 275lbs
FrontSquat 10rep, 198lbs+ 4x3rep, 220lbs
OHS 5rep, 110lbs+ 5rep, 135lbs+ 3rep, 154lbs+ 2rep, 176lbs+ 3rep, 165lbs  NPR!!
Walking Lunge 3x16rep, 2x53lbs KB
GHD Sit-up 3x15rep

DP Upperbody

AM:
20 burpee for time                                               0'39

100 KB swings (53lbs) for time                           2'38

AMRAP 1 Sit-up                                                46rep

AMRAP 1 HSPU                                               9rep :(

AMRAP 1 Box Jump                                          26rep

Max rep Pistol                                                     40

PM:
Thruster 3rep, 95lbs+ 3rep, 135lbs+ 3rep, 165lbs
Clean&Jerk 3rep, 176lbs
HSPU 3x5
Dinamic Pull-up 3x5

Wod:
200 squat
100 burpee
400 simple under
200 sit-up                                                                   30'15
100 walking lunge with 44lbs plate
100 push-up

Rest Day

DP LowerBody

Backsquat-jump 3x5rep, 135lbs

Frontsquat-jump 3x5rep, 110lbs
Overheadsquat 2x5rep, 70lbs
One legged squat 2x5-5rep

WOD:
100 burpee for time                                                 5'26

MP-UpperBody

Millitary press 5rep, 110lbs+ 3rep, 135lbs+ 1rep, 143lbs+ 2x2rep, 135lbs
Push Press 5rep, 154lbs+ 3rep, 176lbs+ 2rep, 176lbs
Bench Press 12rep, 135lbs,+ 2x10rep, 176lbs
Dips 3x14rep
Pull-up 34rep+ 25rep
L-sit 3x20sec

Rest 1hour

Recreation-run 21'29,  averageHR: 132= 67%

Rest Day

Weightlifting-Metcon

Squat Clean 3rep,110lbs+3rep,154lbs+3rep,176lbs+2rep,198lbs+1rep,198lbs+1rep,209lbs     NPR!!

Wod:
30 Overhead Squats 88lbs
30 HSPU
30 Power Snatches 88lbs
30 Push Press/Jerk 88lbs
30 SumoDeadlift HighPulls 88lbs                                      Time is secret!
30 Clapping/Regular Push-up with hand release
30 American Swings  53lbs

MP-LowerBody

Front Squat 5rep, 154lbs+ 5rep, 198lbs+ 3rep, 220lbs+ 3rep, 242lbs+ 1 rep, 264lbs             NPR!!!
Back Squat 10rep, 198lbs+ 10rep, 220lbs+ 8rep, 242lbs+ 4x5rep, 264lbs
Deadlift 10rep, 220lbs+ 10rep, 264lbs+ 5rep, 308lbs+ 2x5rep, 330lbs
Walking Lunge 3x16, (2 pieces kettlebell) 2x52,8lbs
Toes to Bar 3x10

DP UpperBody

Pull-up 3x5
Hand Stand Push-up 3x5
Dinamic Push-up 3x5

Wods:
AMRAP 5'
15 Deadlift 135lbs
20 bar-facing burpee                                    2rounds+ 15deadlift+ 10burpee
rest 1min.
AMRAP 5'
20 box jump, 60cm box
20 pull-up                                                     3rounds+ 20box jump+ 10pull-up
rest 1min.
AMRAP 5'
30 double-under
20 sit-up with 20lbs plate                               3rounds
rest 1min.
AMRAP 5'
20 walking lunge,overhead 20lbs plate
20 push-up                                                    2rounds+ 20 walking lunge+ 10push-up

Rest Day

DP-LowerBody

AMRAP 2'

Sit-up                           80rep

Backsquat-jump 3x5rep, 135lbs

Frontsquat-jump 3x5rep, 110lbs
Overheadsquat 2x5rep, 95lbs
One legged squat 2x5-5rep

Wod:
45sec work, 15sec rest
5 rounds
burpees                                                               201rep
deadlift, 135lbs

MP-UpperBody

Bench-press 3x10rep, 198lbs +12rep, 135lbs
KB Millitary-press 4rep, 53lbs + 4x8rep, 44lbs
Dips 3x12rep
Pull-up 3x25rep + 2x20rep
Turkish get-up 6rep, 70lbs + 2x2rep 53lbs

Rest Day

Weightlift-Metcon

5-5-3x3rep.
snatch 95-115-135lbs


"Hidalgo" 
Run 2 miles, 
Rest 2 minutes,
135 pound Squat clean, 20 reps, 
20 Box jump, 24" box, 
20 Walking lunge steps with 45lb plate held overhead, 
20 Box jump, 24" box, 
135 pound Squat clean, 20 reps, 
Rest 2 minutes, 
Run 2 miles

38'42!!