Urnik: Nedelja 19.5.2019
Open Gym 18h-20h (vsi)
Blog
Maj 19
Ponedeljek 20.05.2019
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 […]
Maj 17
Petek 17.05.2019
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. […]
Maj 16
Četrtek 16.05.2019
2019 Cycle 1 Test Week Day 4 1. Warm Up: 3x 1min DU+ 10 TTB + 10 slow push ups 2.Lift Bench 1rm 3. Metcon – For kcal 5:00 on 5:00 off 4:00 on 4:00 off 3:00 on 3:00 off 2:00 on 2:00 off 1:00 on Max Calories on Rower Score is total Calories 4. […]
Maj 15
Sreda 15.05.2019
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 […]
Maj 14
Torek 14.05.2019
2019 Cycle 1 Test Week Day 2 1. Warm Up: 3x EN jump rope 150 + 10 OHsq 2.Lift Power Snatch teh. 3. Metcon – For Time 3 Rounds 3 Rope Climbs 21 Power Snatch 75/55lbs 4. Mobility 6×20/10 side Hang crunch
Maj 11
Ponedeljek 13.05.2019
2019 Cycle 1 Test Week Day 1 1. Warm Up: 3x Run 200m + 10m burpee broad jump 2.Lift Hang Cleans tehnic 3. Metcon – For Time 2k Row 50 Alternating Pistols 30 Hang Cleans 225/155lbs 4. Mobility Windshield Wiper
Maj 10
Petek 10.05.2019
1. Warm Up: 3 Rounds 2min ski 5wall Walk 2.Lift –Weight :Split Jerk 3 Sets of 3 – Tall Jerk 4 Sets of 2 – Pausing Split Jerk 5 Sets of 1 – Split Jerk Building to a heavy single for the day. 3. Metcon – For Time “Jack Squat” 21 Front Squats, 21 KB Swings, […]
Maj 9
Četrtek 09.05.2019
1. Warm Up: 4 Steady Rounds 6 Wallballs 20/14lbs 3 Strict Pull Ups 12 Calorie Row 2.Lift –Weight Front Squat 3×8 @70%+ 3. Metcon – For Time 3 Rounds 2min ski 14x PPress @ 60/40kg 4. Mobility 3 point plank
Maj 8
Sreda 08.05.2019
TEAM WEDNESDAY 1. Warm Up: 3 Rounds: SLOW 10 DB Floor Press 10 DB pendallay row 10 Fsq 50 Double Unders 2. Metcon – For Time 3 Piece today… Partners of 2 (only 1 works at a time) 5 Rounds: (0-10min.) 20 Alt. DB Snatches 70/50lb 30 Pull-Ups 10-18min. (With a partner) 2000m Row (in […]