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WOD - Úterý 19.6.2018

19 červen 2018

1. Warm Up:

a) General Warm Up
b) Barbell Yoga
2. Weightlifting:
a) 5min Preparation for Back squat
b) Back squat; Week8 5x5@72.5 (1RM 24-4-2018)
3.Burpee Grace (BTWB):
30 Hang Clean & Jerk 60/35 // 50/30 // 40/25
*Unbroken. Every break = 3 burpees over Bar.
4. Accessory:
Core + Stretch

MMM - Pondělí 18.6.2018

18 červen 2018

1. Warm Up:
Running
+
3 rounds of:
5+5 kb windmill
10+10 single armpress @easy weight
5+5 mside baby crawling
10 hip thrust
2. AMRAP x 8-10
25m L arm kb front rack carry + R arm kb farmer carry
25m R arm kb front rack carry + L arm kb farmer carry
3. 5x2 minute rounds of (BTWB):
250m run
Max reps of kb russian swing
Rest 2 minutes between rounds - walking.
4. Cool Down

WOD - Neděle 17.6.2018

16 červen 2018

1. Warm Up – Tabata:

a) Jump Rope & Reverse Jump Rope
1min Rest
b) Air squat & Sit Ups
2. Gymnastics
Parallette Push Ups; Technique + Sets
3. Conditioning – 25min Metabolic (BTWB):
10 Rounds of, each for time of:
250/200m Row
Rest 90sec.
4. Accessory – Core

WOD - Sobota 16.6.2018

16 červen 2018

1.Warm Up:

Run
+
5+5 side baby crawling
2. EMOM x 8
1st: 5x scap. Pull ups, 2 sac. At top position
2nd: 30 sec. KB btn up hold
3. 3 sets of:
Banded Single Leg RDL @31X1, 8-10 reps x 3 sets
1 min rest
Strict press behind the neck @31X0, only oly bar, 10 reps x 3 sets
1 min rest
4. Complete – 4 rounds:
10 Double KB deadlift
8 Double KB clean
6 Double KB snatch
50m kb front rack carry
90 sec. rest/round

WOD - Pátek 15.6.2018

15 červen 2018

1.Warm up – 4 sets of:

200m Run
4/4 KB Windmill
8 KB Hinge
2. Sled pull
30m Bend over sled pull immediately into
30m Backward sled pull
@heavy weight
every person performs 3sets
- rest a needed
3. 4-5 sets of:
1min AB
60m Slam ball bear hug carry
10 Slam ball squats
- rest 30sec/set
4. Cool Down

WOD - Čtvrtek 21.6.2018

14 červen 2018

1. Warm Up – 5min Easy of:
50m Run with Medball
5 Burpees
5 Medball Clean
2. Gymnastics– 10min EMOM of:
1min: 8-12 K2E with Medball 9/6/4
2min: 20-30sec. Weighted High Plank with Plate 15/10/5
3. WOD – 2 rounds For time of (BTWB):
50 Jumping Jack
40 Lunges with Bodyweight
30 Push Ups to AbMat
20 K2E
10 OH Lunges with Plate 20/15/10
4. Accessory 4-5 sets of:
Hollow Hold; 0:20
+
Face Up Chinese Plank; 0:40
BASIC WEIGHTLIFTING
Hips, ankle mobility
+
Actiovation
Progression Squat Week 3.
CROSSFIT WOMAN
WARM UP:
Intervals
FOR QUALITY:
Floor Press L
Floor Press P
Heavy Step Up – negative step down L
Heavy Step Up – negative step down P
FOR TIME:
Burpee + Sumo DL High Pull
Single Unders/ DU
Squat Clean thruster with Medball
Single Unders/ DU
CORE:

WOD - Středa 13.6.2018

13 červen 2018

1.Warm Up
3 min easy running:
+
3 Rounds of:
Laterall hand walk with miniband x 10/side
world greatest stretch x 10m
Wall sit x 20 sec
Duck walk x 10m
2. Conditioning (BTWB):
a) Assault Bike:
6 x 30 cal
90 sec. rest
- Faster a like last week
5 min rest
b) Medball Run:
6 sets of:
300 m Run with medball + 30 double unders
90 sec. rest

MMM - Pondělí 11.6.2018

11 červen 2018

1. Warm Up:

Running
+
3 rounds of:
10m bear walk
10+10 single armpress @easy weight
10m baby crawling
12 lunges
2. EMOM x 8
Assault Bike/ Row Calories 10/8
3. 5 rounds for time:
Run 400m
12 hang KB snatch
15 sec. Hollow hold from pull up bar

WOD - Neděle 10.6.2018

09 červen 2018

1.Warm Up
Pistol squat warm up
2. Pistol squat
- technique
Emom x 6min
3. Intervals
1min ON/OFF @sustainable pace
2-3sets:
1min AB
1min No push up burpees
1min Ski
1min Plank

WOD - Sobota 9.6.2018

09 červen 2018

1.Warm Up – 4 sets:

200m row
10 single leg conetouch
10 goblet squat
2. 5x E2MOM of:
10m front rack lunges
3. 3 sets of:
10 DB Bench press with glute bridge and band
1 min rest
30-40 sec tuck ups
4. 7 min Amrap of:
8 Push press (from the ground) 40/20
8 Goblet step up 16/8
8 Deadlift 40/20

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