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