Najboljši v Celju
2019 BEFORE THE YEAR END Week 2 Day 5 1. Warm Up: 3 Rounds: 8 kcal ski 10 ring dips 15 prisoner step up 2. Weightlifting: EMOM x 10min. 3 Power Cleans @70% of 1RM 7 Push-Ups 3. Metcon: EMOM x 10min. 12 American KB Swings 53/35 12 Air Squats 4. Mobility 3 Rounds: 1min. Plank immediately […]
2019 BEFORE THE YEAR END Week 2 Day 4 1. Warm Up: 3 Rounds: 10 WB 10 walk out-s 10 plank toe touch 2. Weightlifting: Back Squat It’s 20 rep Back Squat Month! We are going to take a few weeks off of the 5-3-1 program to build some size and leg endurance. To do this […]
2019 BEFORE THE YEAR END Week 2 Day 3 TEAM WEDNESDAY 1. Warm Up: Body Armor On the 3:00 x 4 Rounds: 2/2 Rope Pull ups 15 Kettlebell Swings (70/50) Kong sq @ bar 2. Metcon “Piggy Back” Teams of 2 12 Rounds For Time: 12 DL (100/70) 12 Lateral Burpees Over Bar 12x 12kcal In the […]
2019 BEFORE THE YEAR END Week 2 Day 2 1. Warm Up: 10 Wall Walks 4 Sets : 10 Horizontal Ring Rows 10 TTR 2. Weightlifting: Push Press 4 working sets: 8-10 Push Jerks immediatley into; 10 DB Lateral Raises on each arm *Try and grab something sturdy and then bring a light DB from your […]
2019 BEFORE THE YEAR END Week 2 Day 1 1. Warm Up: 3 Rounds: 10/8 Calorie Assault Bike 20 Prisoner Box Step-Ups 10 Thrusters @ bar 2. Weightlifting: 4 Rounds: Back sq. 6×6 1 1/2@ 70% SUPERSET: Weighted Planks – 30s. – Stack that weight on each others backs! 3. Metcon: 20min. EMOM: Min. 1) 5 Bench Press […]
2019 BEFORE THE YEAR END Week 1 Day 5 1. Warm Up:2r 60m bear walk + 10 quadr. crunch 2. Primer: 2R. 8 Alternating DB Snatches 10 WB+ 30s AB 3. Metcon: For Time: 3600m row 100 Alternating DB Snatches 50/35lb. 200 Push-Ups 300 Air Squats *Just like 20.5, you may break this up HOWEVER you […]
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: 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 […]
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 […]
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 Push Jerks *Do as many sets as time allows for *SUPERSET: Band 3’cep exstension 14 reps *rest 1min 3. Metcon: 10min. to finish… 100 SDHP’s […]
2019 BEFORE THE YEAR END 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 […]