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WOD - 25.9.2018

25 září 2018

1.Warm Up:

Mirror Game
2. Preparation for WOD
a) Barbell Yoga
b) Technique: Snatch, C&J, Thruster
3. WOD (BTWB) – team of two Person (same gender):
400m Row
30 Snatch (together)
400m Row
30 Clean & Jerk (together)
400m Row
30 Thruster (together)
400m Row
4. Cool down

MMM - 24.9.2018

24 září 2018

1. Warm Up – 7min Easy of:

10 reps each side lateral band walk
20 sec flr
10/leg downward dow leg extension
20 sec. hollow hold from pull up bar
2. Complete 4 rounds of:
"Catch your self" push ups @control, 8-10/5 reps x 3 sets
1 min rest
hanging side bend @control, 6-8 together x 3 sets
1 min rest
3. 10 min AMRAP (BTWB):
10 kb walking lunges
5 push ups
8 kb walking lunges
5 pull ups/ ring rows
6 walking lunges
30 sec. crab hold arm extended
4. Cool Down

WOD - Pátek 21.9.2018

21 září 2018

1. Warm Up:

Run
2. WOD - 5 rounds (Ttime cap 20min):
500m row / 20 cal bike
30 DU / 60 SU
*rest 5-10 minutes
3. ROW / BIKE intervals – 10 sets of:
12sec. max. effort / 48 seconds rest
4. Cool Down:
5 mintues @easy pace aerobic activity

WOD- Čtvrtek 20.9.2018

20 září 2018

1. Warm Up:

a) General Warm Up
b) Barbell Yoga
2. Preparation for WOD:
Sumo Deadlift High-Pulls– technique
3. WOD„Fight Gone Bad“ – 3 Rounds for max Reps – 17min (BTWB):
1 minute Wall Balls 9/6
1 minute Sumo Deadlift High-Pulls 35/25
1 minute Box Jumps 60/50
1 minute Push Press 35/25
1 minute Row (calories)
1 minute Rest
4. Cool Down
  • Weightlifting s LUKÁŠEM
1. Warm Up:
a) General Warm Up
b) BarbellYoga
2. Clean– Technique&Sets
3. Front squat
Week 5; 5x7 @80 of 4RM
  • Crossfit Women s NATY
WARM UP:
Warm up for Pistols and Push ups
Skill:
Pistols
1. AMRAP:
Pistols , Air Squat, Air Bike
Skill:
KTB Snatch
2. AMRAP:
KTB Snatch L, KTB Snatch R, Push Up, Run

WOD - Středa 19.9.2018

19 září 2018

1. Warm Up:

Run
+
3 Rounds of:
10m bear walk
10m duck walk
10m monkey walk
10m lizard walk
2. EMOM x 10
1st: 30sec. pec. Walk @9/6
2nd: 30sec. QL walk
3. 12 min AMRAP (BTWB):
100m Run
4 strict Pull Ups/7 ring rows
100m Run
7 hand release push ups
100m run
30 sec. antirotation plank

WOD - Úterý 18.9.2018

18 září 2018

1. Warm up:

a) General warm Up
b) Barbell Yoga
2. Weightlifting
a) Back squat; 3-3-3-3-3
b) Preparation for WOD (OHS)
3. WOD – for time of (BTWB):
30 Back squat
20 Front squat
10 OHS
*M @50 BW, W @40 BW
4. Accessory – stretch!

MMM - Pondělí 17.9.2018

17 září 2018

1. Warm up:

Run
+
Upper + lower body prep.
2. 10min EMOM of:
Start with 4/3 burpees after every minute add 1x more rep.
3. 5 sets of (BTWB):
200m run
10 double hang ktb clean
10 medball walking lunges
10 ktb thrusters
90 sec. rest/ set

Pátek - 14.9.2018

14 září 2018

1. Warm Up – 3rounds no for time:

20m lunges with OH swing
5 push ups
5 snap to hollow
10 kipswings
2. Gymnastics (pull)
a) Negative strict pull ups (/w kip swing) 5x 2-3 (+2 swings) @4-6 seconds down
*rest 90-120 seconds b/t sets
b) Ring rows 5x 4 @3-5 seconds hold at top position
*rest 90-120 seconds b/t sets
3. 20min AMRAP of (BTWB):
10 goblet squats
20 alternating single arm DB / KB snatch
30 push ups
40 calories row/bike
4. Cool Down

WOD - Čtvrtek 14.9.2018

13 září 2018

1. Warm Up:

a) General Warm Up
b) Barbell Yoga
2. Strenght:
5x E2MOM; 5 PushPress + 10 PushUps
3. WOD – 3 Rounds for max Reps – 17min (BTWB):
1minute of Burpees
1minute of Wall-ball 9/6
1minute of Deadlifts 50/30
1minute of Med-ball sit ups 6/4
1minute of Hang power cleans 40/25
Rest 1minute
*příprava na „Fight Gone Bad“ 20-9-2018
4. Accessory – mobility!
  • Weightlifting s LUKÁŠEM
1. Warm Up:
a) General Warm Up
b) BarbellYoga
2. Power Snatch/ Squat Snatch – Technique & Sets
3. Front squat
  • Crossfit women
WARM UP:
Activestretching
1. AMRAP:
Wall Ball&InchWorms
2. AMRAP:
SU&Squat
3. AMRAP:
Lunges (PVC in OH) & Burpee over

WOD - Středa 12.9.2018

12 září 2018

1. Warm up:

Run
+
6 min work of:
20m Walking lunges
30 jump rope
10+10m lateral band walk
2.Conditioning - 5x 5min AMRAP of (BTWB):
10 cal Bike/Row
30 double unders
2:30 rest/set

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