Najboljši v Celju
2019 Open Cycle Week 5 Day 5 1. Warm Up 4 Rounds: 1min row + 15 PVC Pass throught 1min Ab+ 20s sq hold 2.Warm Up – For Completion Primer: 2R 20m Monster walk+ 5/5 SA DB RDL 10 Rings Rows 2R: 6 Shoulder Press + 8Pull ups 6 PPress + 3 C2b + 3 […]
2019 Open Cycle Week 5 Day 4 1. Warm Up AMRAP 6 Minutes 15 Empty Bar Thrusters 30 Slam Ball 2. Gymnastic Strenght 10-1 Strict Pull Ups Strict Ring Dips 3. Interval – For Time 6 Rounds 12 kcal Calories on AB 40 slamm ball Rest 1:00 4. Mobility 3 point Plank
2019 Open Cycle Week 5 Day 3 1. Warm Up 3 Rounds 20 Air Squats w/ :03 pause 20 Banded Good Mornings 1:00 on Bike/row 2. Lift – For Weight Back Squat 6×2 (Start around 85%) Rest as needed 3. Metcon – For Time 40-30-20-10 Wallballs 30/20lbs Deadlifts 135/95lbs 4. Mobility ST TTB 3x 12
2019 Open Cycle Week 5 Day 2 1. Warm Up Primer 2x AMRAP 3 Minutes 15 Empty Bar OHS 10 Calories on Bike 2. Lift Squat Snatch 7×1 @ 85-90% Rest as needed 3. Metcon – For Time AMRAP 10 Minutes 30m UB 2kb Front rack Carry 32/24 30 HSPU 30 Toes to Bar 4. Mobility […]
2019 Open Cycle Week 5 Day 1 Scenario #1 – Training Day, Scenario #2 Open Workout Re-do 1. Warm Up 4 Rounds 10 Goblet Squats 10 Push Ups 10 Band Pull Aparts 2. Lift Push Jerk Find 1RM 3. Metcon – For Time AMRAP 20 Minutes 500 Row 30 Alternating Pistols 100 Double Unders 4. Mobility […]
Open Gym 18h-20h (vsi)
2019 Open Cycle Week 4 Day 5 1. Warm Up 6min AB (1+1) 2 rounds of: 8 GoodM. + PVC Pass THR+ Bent over ROW + Hang Scap Circles 4 rounds of: 100m Row/AB/Row/AB 4x Muscle Snatch/Power/Muscle Snatch/Power 4x BarF. Burpees 4x Pullups/C2B/2rep Bar Mu’s 2. Metcon – For Time 19.4 For total time: 3 […]
2019 Open Cycle Week 4 Day 4 1. Warm Up 60m bear walk + sally up sq challenge 2. Gymnastic muscle ups progression 3. Metcon – For Time Every 7min. x 5 rounds: 15/12 Cal Bike 15/12 Cal Row 30 Slamm Balls 15 Toes-To-Bar 10 Push Press 95/65+ Try to finish each round as fast […]
2019 Open Cycle Week 4 Day 3 1. Warm Up 3 Rounds :30 Wallsit :60 slam balls :90 Plank Hold 2. Lift – For Weight Front Squat 5×3 (Start around 85%) Rest as needed 3. Metcon – For Time AMRAP 12 Minutes 15/10 Calories on AB 10 Chest to Bar Pull Ups 5 sq Clean […]
2019 Open Cycle Week 4 Day 2 1. Warm Up AMRAP 3 Minutes 30 Double Unders 10 KB Swings 10 Pull Ups 2. Lift – For Weight Thruster 6×2 @ 80-85% Drop and Reset Rest as needed 3. Metcon – For Time 3 Rounds 80 Double Unders 40 DB Snatch 50/35lbs 4. Mobility – For […]