Najboljši v Celju
2019 Time to WORK Week 3 Day 5 1. Warm Up:3r 10/10 quadruple crunch weig. Rise up run 200 2. Weightlifting: Front Squat 5×5 reps up to 85% SUPERSET with; Heavy Glut bridge 8 Reps 3. Metcon (For time) 5 Rounds: 20 Cal Row 15 Wall Balls (20/14lb) 10 SDLHP 60/40 4. Mobility Hang L sit on […]
2019 Time to WORK Week 3 Day 2 1. Warm Up:2r barbell weightlifting W-up 2. Weightlifting: Push Press (Week 2 of 4 ) After a few warm up sets complete: Set 1) 3 x 70% Set 2) 3 x 80% Set 3) Max reps at 90% Set 4) *As soon as you hit your last rep on […]
TEAM WEDNESDAY 1. Warm Up: 4 Rounds: 10 Rotational Throws Smack 30s+ Smack push 30s 2. Metcon (Teams of 2) 35min. to finish… 3 Rounds: 30 Alt. DB Snatches 50/35lb. 40 box jump over 30 Burpee Deadlifts 50/35s 70/50 Cal Row 2 Rounds: 30 PPress 50/35lb. 40 Ball cleans 30 Burpee Deadlifts 50/35s 70/50 Cal Assault Bike 1 […]
2019 Time to WORK Week 3 Day 2 1. Warm Up:2r run 400 10 ring rows 10 ring dips 2. Weightlifting: Bench Press (5 x 10) SUPERSET with; DB Bent Over Rows (5 x 10 each arm)- Rest 1min. Between Sets – 20min. Window. – Shoot for 4-5 Sets. *starting at 60% effort and climbing in weight […]
2019 Time to WORK Week 3 Day 1 1. Warm Up:3r run 100 15 AIR SQ 12 burpee Pull ups 2. Weightlifting: Back Squat (Week 2 of 4) After a few warm up sets complete: Set 1) 3 x 70% Set 2) 3 x 80% Set 3) Max reps at 90% Set 4) *As soon as you […]
2019 Time to WORK Week 2 Day 5 1. Warm Up:2r row 15kcal 10 Walk out 14 ABMat sit up 20 Lunge Twist 2. Weightlifting: 5 Sets 20min. Window Back Rack Lunge 8 Reps on each leg. Put your front foot on a 20kg. plate for a slight deficit. SUPERSET with; Single Leg RDL 8 Reps […]
2019 Time to WORK Week 2 Day 4 1. Warm Up:3r run 200 10 burpee over box 20rep ski 2. Weightlifting Push Press (Week 1 of 4 ) After a few warm up sets complete: Set 1) 5 x 65% Set 2) 5 x 75% Set 3) Max reps at 85% Set 4) *As soon as you […]
TEAM WEDNESDAY 1. Warm Up: 4 Rounds: 8 bear shoulder tap *3burpees 2. Metcon 35min. running clock… 80 Back Squats 135/95 60 E2E 40 Cal Bike 80 Front Squats 95/65 60 Toes-To-Bar 400m run 80 Overhead Squats 75/55 60 Toes-To-ring 40 Cal Row In remaining time…. Max Distance Farmer Carry with (2) 70lb KBs. Switch whenever you […]
2019 Time to WORK Week 2 Day 2 1. Warm Up:4r 15 goblet sq 40m (20/20) SA OHsq carry 60rep ski 2. Weightlifting Back Squat (Week 1 of 4) After a few warm up sets complete: Set 1) 5 x 65% Set 2) 5 x 75% Set 3) Max reps at 85% Set 4) *As soon as […]
2019 Time to WORK Week 2 Day 1 1. Warm Up:3r 10 box step up 20 DU 10 SA DB Thruster 2. Weightlifting (0-5min.) Row 1,000m(5-17min.) Work Up to a 1 rep max Power Clean and Jerk(17-22min.) Assault Bike 1 mile 3. Metcon 13min. AMRAP: 21-15-9 Deadlifts 100/70 Handstand Push-Ups … After you finish all 45 reps, go […]