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WOD - 23.10.2018

23 říjen 2018

1. Warm up:

General Warm Up
2.Preparation for WOD:
Technique Power Clean
3. WOD (20min) – 3x TABATA (total reps, BTWB):
a) Tabata Power Clean
4min Rest
b) Tabata Burpee Facing Over Bar
4min Rest
c) Tabata Double Unders
5. Stretch - Mobility

WOD - 22.10.2018

22 říjen 2018

1. Warm up:

5 min bike + movement prep. + Game
2. Deadlift – technique
4 rounds x 5 reps @1111, 2 min rest/set
After each round diapraghmatic breathing
3. Every 2:30-3:00 for 6 rounds:
12 Cal AB/Row
15 Wall balls
10 kb swings
12 Cal AB/Row
4. Cool down

WOD - 19.10.2018

19 říjen 2018

1. Warm Up:

4 rounds:
10 jumping jacks
10 scap. Pull ups
10 air squats
10 push ups
2. Pull Up/kipping practice – 4 sets of:
3-5 strict pull ups
3-5 kipping pull ups
Rest 3 minutes b/t sets
3.For time of (BTWB):
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
4. Cool Down

WOD - Čtvrtek 18.10.2018

18 říjen 2018

1. Warm up – 3 Rounds easy of:

30 Jumping Jack
30 Skips
10 Down Up
30sec. Rest
2.Conditioning– 4 rounds of:
1min: 30sec. ME cal. Run – Treadmil
2min: 30sec. ME cal. Ski Erg
3min: 30sec. ME cal. Assault Bike
4min: 30sec. ME cal. Row
5min: 30sec. ME Double Unders
6min: Rest
7min: Rest
*stejné WOD jako 9-10-2018, nyní na maximální úsilí!
3. Accessory
Lateral Box Step up/ Step down, 30/side
https://www.youtube.com/watch?v=kJXfP2-FHEg
  • Weightlifting s LUKÁŠEM
1. Warm Up:
a) General Warm Up
b) BarbellYoga
2. Technique&Sets
Clean
3. Back Squat
Test 1RM

WOD - Středa 17.10.2018

17 říjen 2018

1. Warm Up:

5 min bike/row + Movement prep. + Game
2. 4 rounds of:
CGBP @31X0, 6 reps
2 min rest/set
- focus on abdominal bracing
3. Each round for time, 4-5 round of:
20 cal bike/row
15 wall balls shots
10 hand release push ups
5 burpees
4. Cool Down

WOD - Úterý 16.10.2018

16 říjen 2018

1. Warm Up:

Animal Flow
2. Gymanstics:
a) Wrist mobility
b) HS Hold
c) Strict HSPU
d) Technique Kipping HSPU
3. 2 Rounds for time (BTWB):
50 cal. Row
25 HSPU
4. Cool down

WOD - Pondělí 15.10.2018

15 říjen 2018

1. Warm Up:

5 min bike + scap. + shoulder prep
2. Strict press:
@30X2 6 reps x 5 sets
2 min rest/set
3. Complete 5 rounds of:
7 KB Snatch R
10m KB Single arm KB Overhead walking lunges R
7 KB Single arm KB thrusters R
7 KB Split Snatch L
10m KB Single arm KB Overhead walking lungesL
7 KB Single arm KB thrusters L
30 sec. farmer hold – strong man grip
rest 90-120 mins

WOD-Sobota13-10-2018

13 říjen 2018

1. Warm up: 5 min bike + movement prep. 2. Complete 4 Rounds of: Dual kb/dumbell arm protraction @30X2, 3x 8 reps 1 min rest Russian step ups @control, 3x 8 reps/leg 1 min rest 3. For time of: 800m Row 30 Kettlebell swing 20 Goblet squats 800m Row 35Kettlebell swing 20 Goblet squats 800m Row 4. Cool down

WOD - 12.10.2018

12 říjen 2018

1. Warm Up:

a) 3 minutes light aerobic work
b) Technique = kipping pull ups + push ups + sit ups
2. WOD „Barbara“ – 5 Rounds of:
20 pull ups
30 push ups
40 sit ups
50 air squats
3 minutes rest
3. Cool Down

WOD - 11.10.2018

11 říjen 2018

1. Warm Up:

a) Tabata; Jump Rope
b) Mobility with PVC Pipe
2. Preparation for WOD:
10-15minTechnique OHS
3. For time of (BTWB):
Buy In 100 Double Unders/ 300 Single Unders
Then:
9-8-7-6-5-4-3-2-1 OHS
1-2-3-4-5-6-7-8-9 Pull Ups/ Ring Row
4. Stretch – Mobility
  • Weightlifting s LUKÁŠEM
1. Warm Up:
a) General Warm Up
b) BarbellYoga
2. Technique&Sets
Snatch/ Snatch Balance/ OHS
3. Front squat
Week 10; 1RM

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