Petek 28.02.2020
February 28, 2020
Today is the first day of the rest of your life: Week 9 Day 5
1. Warm Up:
3 Sets:
15 Thruster
15 TTR
3 wall walk
2. Strength:
Hang Power Clean
Every 1:30 sec. x 12 Rounds: (18min. total)
3 Hang Power Cleans
4 Front Squats
5 Burpees
3. Metcon: 10min. AMRAP:
7 Toes-To-Bar
21 Russian KB Swings 70/53lb
7 Toes-To-Bar
21 Sit-Ups
4. Mobility
V-ups
https://youtu.be/0aP3tgKZcHQ
Četrtek 27.02.2020
February 27, 2020
Today is the first day of the rest of your life: Week 9 Day 4
1. Warm Up:
3 Sets:
16 Kneeling kbTwists (8 Each Side)
16 Good Morning
16 PPress
2. Strength:
Deadlift (Week 1 of 4)
Same style as the squats. Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
Complete a 1min. Weighted Plank on your hands BEFORE every set above.
3. Metcon: James Mitchell (AMRAP - Rounds and Reps)
15min. AMRAP:
5 Bench Press 185/100
1 Rope Climb
15 Wall Balls 20/14
200m row
4. Mobility
L-Sit Flutter Kicks
https://youtu.be/AD0uO7JGdZU
Sreda 26.02.2020
February 26, 2020
Today is the first day of the rest of your life: Week 9 Day 3
HIIB/
BODYBUILDING WEDNESDAY "NEW AGE BRO SPLIT"
1. Warm Up:
Row 8kcal
Banded Leg ex 1x 10/10reps
Row 8kcal
W leg rise . 10/10reps
Row 8kcal
Banded Side Leg ex 1x 10/10reps
2. HIB ''Butt & Legs''
A1. BR Box Squats 3x15 (2,0,0) * superset Alternating Forward Lunge 3x 10/10
- Rest 30sec -
3 Sets
2A:Stiff Leg Deadlift 3x (16/14/12)
- 3 SETS X DROPSET (10 X TILL FAILURE)
2B: BB HIP EXT - 3 SETS15 rep X DROPSET (10X10)
* superset Glute HAM Raise 3x 10
- Rest 30sec-
3 Sets
3a. W Bent Leg Hip Abductions 16/14/14
- Rest 30sec-
3. HIIB FINISHER 2R
SA OH Walking Kettlebell Lunge 20m/20m
20 wall balls
10 cal AB Legs only
20m Goblet side walk
4. CORE
Alternating Leg V-Ups (1:52)
https://youtu.be/hxD8YmTYG1E
Torek 25.02.2020
February 25, 2020
Today is the first day of the rest of your life: Week 9 Day 2
1. Warm Up:
3 Sets:
12 Alternating KB Z-Presses (6/Side)
12 Ketllebell Lunges (6/Side)
32 Air Sq
Rest 2 Minutes Between Sets
2. Strength: Back Squat (Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max repsSUPERSET with/12 Barbell Box Step-Ups 20"
3. Metcon:
2min. AMRAP:
10/7 Cal on the Assault Bike
10 Toes-To-Bar
Max Front Squats 185/135
Rest 1min Repeat x 5 Rounds
4. Mobility
Plank hold
https://youtu.be/_03pCKOv4l4
Ponedeljek 24.02.2020
February 22, 2020
Today is the first day of the rest of your life: Week 9 Day 1
1. Warm Up:
3 Sets:
12 goblet curtsy squat
10 kcal row
8 Kipp pull ups
2. Strength
Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps
3. Metcon:
“Circus Act”
5 Rounds:
400 Meter run
8 Ring Muscle-ups
16 Kipping Handstand Push-ups
24 Alternating Pistols
4. Mobility
Side Plank Rotations
https://youtu.be/qDcniqddTeE
Petek 21.2.2020
February 21, 2020
Today is the first day of the rest of your life: Week 8 Day 5
1. Warm Up:
3 Sets:
10/10 band Monster walk
12 face pull
14 (7/7)...offset DB Push Ups
2. Strength
Push Jerk
Every 4min. x 3 Rounds:
12/10 Cal Assault Bike HARD
8 Push Jerk (50-60% of 1RM)
3. Metcon: “Death by Squat Clean“
50R E30sMOM
- 1 Squat Cleans & Jerk (70/40 kg)
4. Mobility
Russ twist
https://youtu.be/TwERT5I1DFU
Četrtek 20.2.2020
February 20, 2020
Today is the first day of the rest of your life: Week 8 Day 4
1. Warm Up:
5 Sets:
8/8 Single Arm Kettlebell Overhead Split Squat
7 AB Kcal
10 Kettlebell Z Press
2. Strength
SQ Clean 2x 6 @50%
2x 6 @70%, 2x 6 @80%
3. Metcon: Benchmark ”Elizabeth”
- 21-15-9 Reps For Time
- Squat Cleans (135/95 lb)
- Ring Dips
4. Mobility
Windshield Wipers
https://youtu.be/Jv4Pwh4Yyck