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WOD - 16.11.2018

16 listopad 2018

1. Warm Up:

a) Dynamic/ Specific
b) Technique SDHP + Push press + Clean
2. WOD 4 Rounds of (BTWB):
5 Burpees
10 Sumo deadlift high pull 40/25
15 Push press 40/20
20 Hollow rocks / tuck rocks
3. Cool down

WOD - 15.11.2018

15 listopad 2018

1. Warm Up – 2 rounds of:

1min Assault bike
5 Hollow Rock + 5 Arch Rock
15 Glute bridge
10 Medball Clean
2. Skill:
a) Technique Muscle Ups
b) Technique Thruster
3. WOD – for time of (BTWB):
15-12-9 Thrusters
15-12-9 MuscleUps
4. Cool Down

WOD - 14.11.2018

14 listopad 2018

1. Warm up:

4 min Bike easy + CNS prep.
2. 6-8 Rounds of (BTWB):
20 Cal. Row
20 Cal. Bike
60 DU`s
Rest 2 min/set
*Po každém kole navýšit tempo.

WOD - 13.11.2018

13 listopad 2018

1. Warm Up – 5min EMOM:

7 Air Squats
6 PushUps
5 Down Ups
2. Skill:
a) Forward Roll
b) Technique Hang Squat Clean Thruster
3. WOD – 18min AMRAP of (BTWB):
25cal. Row/Assault/Ski/Bike
15 Hang Squat CleanThruster 20/15
5 Forward Roll

WOD - 12.11.2018

12 listopad 2018

1. Warm Up

3 min bike + movement prep.
2. Gymnastic skills 3-4 rounds of:
Medball planche 8-10 reps
1 min rest
PVC front lever pull down holds 20 sec.
1 min rest
3. 10min AMRAP of (BTWB):
12 Cal Bike/Row
9 Ring rows
6 walking lunges (no add weight)
20 sec. hollow body hold
4. Cool down

Sobota 10-11-2018

10 listopad 2018

1. Warm up: 3min row 3min assault bike + mobilty/band work 2. 3 sets of: Split squat 8/8 1 min rest Single armdumbellpress 6/6 1 min rest 30 sec hollow rock+10 sec. hollow hold 3. WOD – For time of (BTWB): 1000m row 80 DU 60 sec. plank 40 back squat 40/20 kg 20 pushups

WOD - 9.11.2018

09 listopad 2018

1.Warm up:

Dynamic
2. WOD – 10 sets of (BTWB):
1 minute AMRAP:
10 wallballs 9/6 kg
ME double unders
2min Rest
3. Cool down

WOD - 8.11.2018

08 listopad 2018

1. Warm Up „½ Annie“:

25-20-15-10-5 Double Unders/ Single Unders
25-20-15-10-5 ½ SitUps
2. Gymnastics
a) Ring Rows in Supinated Grip; 3x 8-10
*0:02 pause at top of each rep
b) Ring Rows in Pronated Grip; 3x 8-10
*0:02 pause at top of each rep
c) Ring Support hold; 3x ME, 1min Rest
3. WOD – 12min AMRAP of (BTWB):
8m Frog Jump Burpee
16sec. Hold in Top Pull Up Position
24m Walking Lunges with plate 15/10 // 10/5
4. Accessory
Banded Hamstring Curls, 4x 10/side
  • Weightlifting s Lukášem
1. Warm Up:
a) General Warm Up
b) BarbellYoga
2. Technique & Sets
Squat CleanThruster
3. Back Squat
5x5 @70

Wod - Středa 7.11.2018

07 listopad 2018

1. Warm Up:

3 min bike
+
Movement prep.
2. WOD – 4 Rounds of (BTWB):
30 DU`s
15-9-6 Strict burpee box jump
15-9-6 Dual hang kb clean
30 DU`s
2min Rest
3. Cool down

WOD- Úterý 6.11.2018

06 listopad 2018

1. Warm Up:

Dynamic warm up for couples
2. Skill
a) Technique Rope Climb
b) Technique Thruster
3. Team WODoftwo person (BTWB):
24-18-12-6 Thruster 50/35
12-9-6-3 Rope Climb
4. Cool Down

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