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WOD - Pátek 25.5.2018

25 květen 2018

1.Warm up – 3sets:

10m Inch worm
4/4 Crab reaches
20/20sec Star plank
+
Rings prep. (assisted German hang etc.)
2. Gymnastics
Iron cross
- progressions/ practice
3. Conditioning
a) 5min Amrap
10 AB cals
5/5 DB Single arm OHS
Rest 2min
b) 5min Amrap
200m Run
5/5 DB Renegaderows
Rest 2min
c) 5min Amrap
10 AB cals
5/5 DB Single arm OHS
4. Cool Down

WOD - Čtvrtek 24.5.2018

24 květen 2018

1. Warm Up – Plyometrics:
a) StrideJump Crossover; 3x8 (4/side)
b) Kneeling Squat Jump; 14 totalreps
c) High Jump; 5-6 Attempt
2. Gymnastics (HandStand, HandStand Push Ups):
a) 5-6x Handstand Complex;
“Bottom Up” Strict HSPush-up + 5sec. HS Hold + Negative to Headstand Hold
b) Technique Kipping andstand Push Ups & Sets
c) Handstand Hold; Accumulate 2:00
3. Conditioning – 5x 2min On/ 1min Off(BTWB):
ME Burpee Box Jump
4. Accessory:
Lateral step Up/Down
https://www.youtube.com/watch?v=kJXfP2-FHEg
BASIC WEIGHTLIFTING
1.Mobilita
+
Prep
OverHead Squat Week 7 LAST
CROSSFIT WOMAN
WARM UP:
Obstacle
For Quality:
Romanian Deadlift
Triceps Extension
For Time:
One Arm Snatch alt.
Squat
DU/SU
CORE:

WOD - Středa 23.5.2018

23 květen 2018

1.Warm Up - 5 min easy running:
+
2-3 Rounds
A1. Lateral band walk x 10/side
A2. Reverse FLR 30 sec.
A3. Hollow psoas arch x 10 reps
A4. Scap. Pushups x 12
2. Conditioning (BTWB):
Rowing – 6 sets of:
500mRow
90 sec. rest
3 min rest
Run – 6 sets of:
400m Run
90 sec. rest
- constantly effort through out (a like last week)

WOD - Úterý 22.5.2018

22 květen 2018

1. Warm Up:

a) General Warm Up
b) Barbell Yoga
2. Weightlifting:
a) 5min Preparation for Back squat
b) Back squat; Week4 5x7@67.5 (1RM 24-4-2018)
3. Preparationfor WOD:
a) Technique Medball Clean
b) Techniqu Wall Ball
4. WOD – „KAREN“ (BTWB):
150 Wall Ball 9/6/4
Time Cap 12min
5. Accessory:
10min Stretch

MMM- Pondělí 21.5.2018

21 květen 2018

1. Warm Up:
5min easy
50 m run
10 hip thrust
50 m run
5+5kb wind mill
+
Prep. and muscle activation
2. 10min AMRAP of:
Row 300m
10 goblet squats
8 Russian kb Swing
30 sec. Plank
- 85-90% effort but repeat able effort
5 min rest
3. 10min AMRAP of:
300m Run
10Alternating DB snatch
8 Burpee over box
15 sec. hollow body hold
-85-90% effort but repeat able effort

WOD - Neděle 20.5.2018

19 květen 2018

1.Warm Up

Animal flow + Rings prep.
2. Gymnastics
Ball up
Skin the cat
Germanhang
- practice
3. WOD – 4 rounds of:
500m Row
20m Walking lunges
30sec Rear leaning rest
- 60sec rest

WOD - Sobota 19.5.2018

19 květen 2018

1.Warm Up – 3 rounds of:

10cals Row
10m Ostrich walk
10m Horse walk
+
Deadlift prep.
2. Strength
Clean segment deadlift
- Technique
- 4 sets x 4-6reps
- singles
- rest 90-120sec
3. Emom x 12min
1min: 30-40sec Med ball front rackcarry (pec walk)
2min: 30-40sec Dual KB Deathmarches

WOD - Pátek 18.5.2018

18 květen 2018

1.Warm up – 3 sets:

3/3 Bear rolls
10m Lizard crawl
10m Duck walk
+
OH/ Squat mobility
2. Strength – Overhead squat:
-technique
- 4 x 4-6reps@4211 (light weight)
- rest 90-120sec/set
3. Conditioning – 8min Amrap of:
200m Run
6 Dual DB thrusters
- rest 30sec
- measure splits each round (same splits per round)
4. Cool Down

WOD - Čtvrtek 17.5.2018

17 květen 2018

1. Warm Up – 2 rounds easy of:

50 Jumping Jack
50 Skips
25 Pogo Hops
15 Push Ups
5 Vertical Jumps
2. Gymnastics:
a) Bar Dips – sets
b) Bar MuscleUps – technique
3. Conditioning 11min AMRAP of (BTWB):
5 Bar MuscleUps
25 Air squats
4. Accessory:
Core

WOD - Středa 16.5.2018

16 květen 2018

1.Warm Up - 5 min easy:
+
Open Hips
Glutes + hamstr. activation
2. 4 sets of:
Psoas march 10 reps
30 sec. rest
Skip March 20 steps Together
30 sec. rest
3. Conditioning (BTWB):
Rowing
5 setsof:
500mRow
90 sec. rest
3 min rest
Run
5setsof:
400m Run
90 sec. rest
- constantly effort through out (alike last week)

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