Petek 24.5.2019
May 24, 2019
2019 Cycle 1 Week 1 Day 4
1. Warm Up:
EMOM/10min
Minute #1 - 12 Thrusters @ barbell
Minute #2 - 12 cossac sq
Minute #3 - 12 Thrusters
Minute #4 -1o box jump step down
Minute #5 -12 Thrusters
2. Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.
3. Metcon "Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
4. Mobility
Cross V-up
https://youtu.be/YZUdVyVV3uI
Četrtek 23.5.2019
May 23, 2019
2019 Cycle 1 Week 1 Day 3
1. Warm Up:
šola teka
2. Strict Handstand Pushups
10 Sets for Time:
5 Strict Handstand Pushups
3. Metcon "Strict Nicole"
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
4. Mobility
Hallow hold/ superman hold
https://youtu.be/JnuYfsJ3CKg
https://youtu.be/HRV5YKKaeVw
Sreda 22.5.2019
May 22, 2019
TEAM WEDNESDAY
1. Warm Up: 4 Sets
run 200m+ 8/8 reps Half Kneeling Bottom Up KB Press per arm
run 200m+ 12 Goblet Loaded Lateral Band Walks
run 200m + 12 Scapular Push Ups on Kettlebells
2. Metcon – For Time
Metcon (AMRAP - Reps)
AMRAP 7:
15/7 Cal Bike/ Run 200
10 Front or Back Rack Lunges 95/65AMRAP 7:
10 Cal Bike/Run 100
UB (25) 50 Double Unders
AMRAP 7:
15 Cal Row /Run 200
10 Devil Press 35/25s
AMRAP 7:
10 Cal Row/ Run 100
15 Wall Balls (20/14lb)
3. Mobility
Partner Plank hold
https://youtu.be/T_Ayr1rUslM
https://youtu.be/fMW7am95jso
Torek 21.05.2019
May 21, 2019
2019 Cycle 1 Week 1 Day 2
1. Warm Up:
e3mom run 200+40 Lunges + 40 burpees
2. Power Snatch Technique
"On the :45s" x 12:
Interval #1 - 3 Snatch Balance
Interval #2 - 3 Muscle Snatches
3. Metcon ''Hot Air"
On the 3:30 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
4. Mobility
KB flutter kicks
https://youtu.be/XuFaD1sAVGI
Ponedeljek 20.05.2019
May 19, 2019
2019 Cycle 1 Week 1 Day 1
1. Warm Up: 5x
30x ski pull+ 10 goblet sq + 8/8 Alternating KB Z Press
2. Metcon For Weight
Back Squat
5×5
AND
Press Grip Bench Press
Find 5RM
Score is best Back Squat set and 5RM Bench added together
4. Mobility
ST Ring ttr 6x 10
https://youtu.be/ichmt_7frT8
Petek 17.05.2019
May 17, 2019
2019 Cycle 1 Test Week Day 5
1. Warm Up: 5x
10 PPress + 10 Burpees + 10 box jump step down
2.Lift
Thruster 1rm
3. Metcon
50 DB Thrusters 50/35lbs
50/30 Calories
Sorry, not sorry. Just need to know who’s legs and lungs are superior. This straightforward test should tell quite a story.
4. Mobility
Superman 2 hallow hold
https://youtu.be/Ms3LuSUJSL8
https://youtu.be/M5gEwLTtWbg
Sreda 15.05.2019
May 15, 2019
TEAM WEDNESDAY
1. Warm Up:
3 Rounds: SLOW
12x Samson stretch
1min slamm ball +12 medball cleans
2. Metcon – For Time
9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees
5min break
- For Time (with a Partner)
- 30 Synchronized Toes-to-Bars
- 40 Synchronized Single-Arm Dumbbell Snatches (50/35 lb)
- 50 Synchronized Dumbbell Box Step-Overs (24/20 in)
- 40 Synchronized Single-Arm Dumbbell Snatches (50/35 lb)
- 30 Synchronized Toes-to-Bars