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WOD - 18.12.2018

18 prosinec 2018

Metabolic – Gymnastics
5 Rounds for time of (BTWB):
20cal. Row/ Assault Bike
10 Burpee Box Jump Over

WOD - 17.12.2018

17 prosinec 2018

Weightlifting

„Macho Man“ EMOM for as Long as Possible (BTWB):
3 Power Cleans
3 Front Squats
3 Jerks
Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.
Noah Olsen https://www.youtube.com/watch?v=BSyqL0Y84z8

WOD - 14.12.2018

14 prosinec 2018

Gymnastics
- 30min Practice Handstand Push Ups
- 5min AMRAP (BTWB):
ME Strict HSPU/ Kipp. HSPU

WOD - 13.12.2018

13 prosinec 2018

Metabolic – Gymnastics – Weightlifting

8 Rounds for time of (BTWB):
5 Deadlift 70/40
15 Air squats
30 Single Unders
Weightlifting s Lukášem
1. Warm Up:
a) General Warm Up
b) Barbell Yoga
2. Technique & Sets
a) Clean & Jerk
b) WOD (TBA)
c) Clean Pull
3. Back Squat
5x4 @75

WOD - 12.12.2018

12 prosinec 2018

Gymnastics & Weightlifting
5x: 2min On/ 2min Off (BTWB):
30 KettleBell Swings 20/12
ME Pull Ups/ Ring Rows

WOD - 11.12.2018

11 prosinec 2018

Metabolic
35min EMOM of (BTWB):
1st: Double Unders 40/ Single Unders 80
2nd: Row 16/12cal.
3rd: Shuttle Run 8x 5m
4th: Assault Bike 16/12cal.
5th: Rest

WOD - 10.12.2018

10 prosinec 2018

1. Warm Up:

Pillar prep. + mov. Prep + game
2. 30min E6MOM of (BTWB):
40cal. Row
20 Wall Ball Shots
10 Strict C2B Pull Ups
3. Cool Down

WOD - 8.12.2018

08 prosinec 2018

1. Warm Up:

a) General + Hinge specific
b) Deadlift technique/ recap
2. Weightlifting
a) Jumping back squat, 5x 8
b) Deadlift to knee, 3x 6 (rest 3min after each set)
c) Deficit deadlift, 5x 10 (rest 2min after each set)
d) Bent over barbell row, 3x 12
3. Accessory – Core

WOD - 7.12.2018

07 prosinec 2018

1. Warm Up:

Animals + wrist prep.
2. Handstand (practice technique):
a) Tripod head stand, 3x 20-30sec.
b) Wall facing HS hold, 3x 20sec.
c) Negative Wall facing HSPU, accumulate 4-8 reps
3. For time of (BTWB):
21-15-9 Dual DB/ KB thruster @moderate – heavy
21-15-9 Clap push ups/ regular push ups
42-30-18 Double Unders

WOD - 6.12.2018

06 prosinec 2018

1.Warm up:

a) Hip Circle, 5min
https://www.youtube.com/watch?v=if_MbHiy87w&t=125s
b) Barbell Yoga, 5min
https://www.youtube.com/watch?v=Lbst9vE1nec
2. Technique – Weightlifting:
a) Snatch
b) Clean & Jerk Cluster
3. WOD – Team of two Person (BTWB):
a) 6min AMRAP of:
40 Snatch
ME cal. Assault
6min Rest
b) 6min AMRAP of:
40 Clean & Jerk
ME cal. Assault
4. Cool down

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