Četrtek 14.11.2019
November 14, 2019
2019 BEFORE THE YEAR END Week 1 Day 4
1. Warm Up:
2 Rounds:
40 Single-Unders
30 Air Squats
10 kb SNATCH
2. Weightlifting:
https://youtu.be/n1J3PxP5vBI
3. Metcon:
Hang Power Clean (0-12min.)
5 Reps EMOM x 4min.
3 Reps EMOM x 4min.
1 Reps EMOM x 4min.
*Climbing in weight as you feel. Eventually get to something near maximal.Immediately after last rep;Deadlift (12-22min.)
5 reps EMOM x 10min.
*Climb as you feel again. Keep 5 reps the whole time.
10min. AMRAP: (25-35min.)
10 Toes-To-Bar
10 Cal ROW/ Assault Bike
4. Mobility
Here's a few tweaks you can add to spice it up...
Need more work on you OLY technique? Do 5s the whole time on section 1.
Cross Superman ST, Superman hallow rocks
https://youtu.be/0aP3tgKZcHQ
Sreda 13.11.2019
November 12, 2019
2019 BEFORE THE YEAR END Week 1 Day 3
TEAM WEDNESDAY
1. Warm Up: Body Armor
4 Sets:
7/7 SA Tempo Kettlebell Deadlifts (3,0,3)
3/3 TGU
2. Metcon
10min. AMRAP:
2000m Row
Max Rounds in remaining time:
10 Ring Rows
5 Devils Press
Rest 3min.
7min. AMRAP:
1000m Row
Max Rounds in remaining time:
20 Ring Rows
10 Devils Press
Rest 2min.
5min. AMRAP:
600m Row
Max Rounds in remaining time:
30 Ring Rows
15 Devils Press
Rest 3min. (27-30min.)
(30-36min.)
6min. AMRAP:
10 DB Lunges 45/30s (L+R= 2 reps)
15 Push-Ups
Rows may be subbed out for Bike Subs are 3600m /1800m/ 1k
4. Mobility
Partner Russ Twist
https://youtu.be/xhlReCpAE9k
Torek 12.11.2019
November 12, 2019
2019 BEFORE THE YEAR END Week 1 Day 2
1. Warm Up:
2 Rounds:
40 Single-Unders
30 Air Squats
10 kb SNATCH
2. Weightlifting: 15min. to work up to a heavy of:
3. Metcon:
3 Push Jerks
*Do as many sets as time allows for
*SUPERSET: Band 3'cep exstension 14 reps
*rest 1min
10min. to finish...
100 SDHP's 95/65lbs
*EMOM 5 Burpees
*Start with Burpees
4. Mobility
No "T REX" arms! Elbows to ears.
Russ twist 8/ 20,10
https://youtu.be/gh55vVlwlQg
Ponedeljek 11.11.2019
November 10, 2019
2019 BEFORE THE YEAR END Week 1 Day 1
Scenario #1 – Training Day, Scenario #2 Open Workout Re-do
1. Warm Up: 3 Rounds:
20 Burpees+ 20 Air sq
2. Weightlifting: 4 Rounds
5 Front Squats
* Superset 8 ST Pull-Ups
3. Metcon
14 min. AMRAP:
10 DB Lunges 22,5/15
14 SA DB Thruster 22,5/15
30 Double Unders
Left + Right = 2 reps
"Open 20.5"
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.
4. Mobility
Flutter Kick
https://youtu.be/8GIABuUTCsA
Petek 08.11.2019
November 8, 2019
2020 Open WOD
Friday Night Lights FINAL
1. WARM up:2 Rounds 20m Banded monster walks 10 Samson Lunge 10 PVC Pass Through 15 Sec HS Hold Primer: 3rounds 20s Row sprint 5MedBall Fsq+5 MB PressT.+5WB 1-2 Mu’s 2. "Open 20.5” For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min. 3. Cool Down Row+ Mobility https://youtu.be/IXeFBaQj-Y0Četrtek 07.11.2019
November 7, 2019
FINAL Friday Night Lights PETEK at 18h!
2019 Time to WORK Week 10 Day 4 1. Warm Up:2r 60 single unders 10/10 band pull-aparts+ 5 band good Morning 2. Weightlifting:
4. Mobility
2019 Time to WORK Week 10 Day 4 1. Warm Up:2r 60 single unders 10/10 band pull-aparts+ 5 band good Morning 2. Weightlifting:
3-3-2 bench press
3. Metcon:
35min. to finish...
400m Run
400m Row
20/15 Cal Assault Bike
immediately into;
5 Rounds:
10 Bench Press 135/75
10 SDHP's 115/75
immediately into;
400m Run
400m Row
20/15 Cal Assault Bike
immediately into;
5 Rounds:
10 Bench Press 135/75
10 SDHP's 115/75
Triathlon + Pump = A damn good day. Have fun 🙂
No rest between sections
hallow hold
https://youtu.be/gh55vVlwlQg
Sreda 06.11.2019
November 6, 2019
FINAL Friday Night Lights PETEK at 18h!
TEAM WEDNESDAY 1. Warm Up: 10min or 3 Rounds 15/12 Calorie Row 9 Overhead Squats 13 TTR 2. Metcon
TEAM WEDNESDAY 1. Warm Up: 10min or 3 Rounds 15/12 Calorie Row 9 Overhead Squats 13 TTR 2. Metcon
EMOM x 36min. (*18 Rounds) RX is 135/95
Min. 1) 7 Hang Power Cleans
7 Front Squats
7 Jerks
Min. 2) 15 Toes-To-Bar
Min. 3) max kcal Row
4. Mobility
side plank HOLD
https://youtu.be/0aP3tgKZcHQ