605 276 724
Novinky a oznámení

WOD - Neděle 25.2.2018

24 únor 2018

1. Warm Up:

a) Row/ Assult
+
b) 5min EMOM of:
4-6 Air squat
4-6 Push Up
4-6 Sit Up
2. Metabolic – 8min AMRAP easy (team for two person):
100m Row (together)
100 Single Unders (together)
200m Row (together)
200 Single Unders (together)
300m Row (together)
300 Single Unders (together)
3. WOD – 8min AMRAP of (BTWB):
4-8-12-16… Lunges with Barbell 20/15 (Front rack)
2-4-6-8… Jump Over Bar
1-2-3-4… Laterall Burpees
4. Accessory:
Banded triceps Extension 
Behind the neck, Lat Pull down 

WOD - Sobota 24.2.2018

24 únor 2018

1. Warm Up

10min Row/Assault + Hip Circle + Hip mobility
2. Weightlifting
a) 00:00-08:00 Front Squat; find daily max for 5RM
b) 10:00-18:00 Push Press; find daily max for 5RM
3. WOD – 10min AMRAP of (BTWB):
*25:00-35:00
1-2-3-4…? Front squat @50 of 5RM (rack)
1-2-3-4…? Push Press @50 of 5RM (floor)
4. Accessory – Core
a) Side plank; 3x 0:20/side
b) Reverse crunch; 3x 15

WOD - Pátek 23.2.2018

23 únor 2018

1.Warm up

Ring muscle ups preparation
2. Gymnastics
Strict ring muscle up progression 1
3. Conditioning (BTWB):
4 x 2min amrap
2min rest
8min race pace
1st amrap
5 DB Thrusters
10/8 cals Row
2nd amrap
5 DB Deadlifts
10/8 cals Bike
4. Cool down

WOD Čtvrtek 22.2.2018

22 únor 2018

1. Warm Up – Tabata:
Sit Ups/ Back Extension
2. Gymnastics 15min:
a) Toes to Ring; technique/ 6x 5-6
b) Skin the Cat; technique/ 5x 1-2
c) Dragon Flags; technique/ 4x 4-5
3. WOD – 5min AMRAP of (BTWB):
15 Pull Ups
1 Rope Climb
BASIC WEIGHTLIFTING
Week 1
1. Mobilita + barbellyoga
+
Prep
1. Snatch tehnique
CF Woman
1. Warm Up:
Active Stretching
2. 6 EMOM:
2RFT
5x KTB Swing
4x Air Squat
3x Push Up
3. WOD 2: TEAM FOR TWO
3 RFT
Wall Ball
Burpee
Sit Up w Ball
4. CORE

WOD - Středa 21.2.2018

21 únor 2018

1.Warm Up:

3 min bike
+
Prep.
2. EMOM x 10
1st: Push Ups 7/4 (abmat)
2nd: double ktb oh hold 20-30 sec.
3. Conditioning (BTWB):
EMOM x 24
8 min: 30 sec. Bike
8 min: 30 sec. Row
8 min: 30 sec. Double Unders

WOD - Úterý 20.2.2018

20 únor 2018

1. Warm Up:

a) General Warm-Up
b) BarbellYoga 
2. Weightlifting:
a) 5min Preparation for Back squat
b) Back squat; 5x7 @67.5
c) 5-10min technique DB Snatch (new Open standard)
3. WOD – Preparation for open 2018 (BTWB):
„18.0“ for time of:
21-15-9 DB Snatch alternating (new Open standard)
21-15-9 Lateral Burpee over DB
*1. person = athlete/ 2. person = judge
4. Accessory:
Stretch

WOD Pondělí MMM 19.2.2018

19 únor 2018

1. Warm Up: 3 min bike
+
Prep.
2. AMRAP x 7 @85-90%
32 DU`s
15 BJSD
4 min rest
AMRAP x 7 @85-90%
12 cal Row/Bike
15 russian ktb swing
4 min rest
AMRAP x 7 @85-90%
40 m plate OH carry
10 burpes on plate
3. Cool down

WOD - Neděle 18.2.2018

17 únor 2018

1. Warm Up:

5min Bike/ Row
- every minute perform 5 V-ups + 5 Arch ups
+
gymnastics preparation
2. Strict gymnastics – 4sets:
Weighted pull ups/pull ups/ negative pull ups
1.1.1.1.1.
@3011
rest 5-10sec/rep
rest 30sec
Push ups/Box push ups
4-8reps
@3011
rest 60sec
3. Conditioning (BTWB):
Death by burpees + shuttle run
1min: 1burpee + 20m shuttle run
2min: 2burpees + 20m shuttle run
3min: 3burpees + 20m shuttle run

WOD - Sobota 17.2.2018

17 únor 2018

1. Warm Up – 10min emom of:
5 air squats + 5 push ups + 5 sit ups
+
mobility
2. 4 sets of:
Lateral box walk overs
12 reps 6/6 side
-dumbells loaded at your sides
1 min rest
Supinated ring row
10 reps
3.Conditioning (BTWB):
4 rounds for time of:
12 deadlifts 60/30
8 double KB push press 2x16/2x8kg
20 m overhead carry with plate 20/10
40 sec russian KB swing 16/8kg

WOD - Pátek 16.2.2018

16 únor 2018

1.Warm up

Standing shoulders circles/rotations
+
4rounds
5 Tripod push ups + downward dog
3/3 Thoracic rotations
+
wrists mobility
2. Gymnastics
Handstands progression 4
3. Conditioning (BTWB):
3 x 3min amrap
2min rest
1min Row
1min Burpees
1min BJSD
4. Cool down

Načíst starší zprávy