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WOD - Pátek 20.4.2018

20 duben 2018

1.Warm up

5min Running clock
40sec Bike
8m Crab walk side ways R
8m Crab walk side ways L
+
Straight arm prep.
2. For quality – 4 Rounds of:
Ring dip hold (top)
RPE@ 9
- rest 30sec
Rear leaning rest x 30-40sec
- Rest 60sec
3. Conditioning – 4 Rounds of:
300m Row
20m DB Single arm front rack carry R
20m DB Single arm front rack carry L
20-30sec Hollow hold
*Repeatable pace
4. Cool Down

WOD - Čtvrtek 19.4.2018

19 duben 2018

1. Warm Up – 4 rounds of:

15 Air squats
5 Burpees
10m Walking Lunges
2. Gymnastics – Luges:
a) Weighted Lunges
b) Weighted Reverse lunges
3. WOD – For time of (BTWB):
21-18-15-18-21 K2E
9-12-15-12-9 Ring Dips/ Bench Dips
4. Accessory:
Lateral Box Step Up/ Step Down
BASIC WEIGHTLIFTING
1.Mobilita + barbellyoga
+
Prep
OverHead Squat Week 3
CROSSFIT WOMAN
WARM UP:
Outside
EMOM:
Death by B******
TEAMS:
1. Plank
1. Swing
2. Dead Hang
2. Lunges
3. Jump Rope
3. Farmer carry
CORE:

WOD - Středa 18.4.2018

18 duben 2018

1.Warm Up:
5 min easy
+
Prep.
2. EMOM x 6-8
4-6 together world greatest stretch
3. Conditioning (BTWB):
Rowing
4 setsof:
2 min ON/OFF
3 min rest
Bike
4 setsof:
2 min ON/OFF
4. Cool down

WOD - Úterý 17.4.2018

17 duben 2018

1. Warm Up:

a) General WarmUp
b) BarbellYoga
2. Weightlifting:
a) 5min Preparation for Back squat
b) Back squat; 5x3 @77.5
c) 10-15min Technique Snatch
3. WOD (BTWB):
„Isabel“ – 30 Snatch for time
Time cap 9min
4. Accessory – gymnastics:
3-5x Hollow Rock; 10x
3-5x Arch Rock; 10x

MMM - Pondělí 16.4.2018

16 duben 2018

1. Warm Up:

3 Rounds of:
10m Duck walk
10 scap. Push ups
10m baby crawling
10 Air squats
+
Prep.
2. 7 sets
@consistent effort throughout
400m Run
7 Russian KB swing
5 Burpees box jump over
20-30 sec. FLR
- walking90-120 sec./set

WOD - Neděle 15.4.2018

14 duben 2018

1. Warm Up:

Shoulders standing CARs
+
3rounds
3/3 Scaps. CARs
10 Banded bear hug
10 Banded pull apparts
2. Strict gymnastics
3rounds:
Strict C2B/pull ups/Negative
- RPE @9
- 3sec descent
- Rest 60sec
Ring dip holds (top)
10-30sec
- Rest 60-90sec
3. Conditioning
For time:
1000m Row
50 DUs/100 SUs
30sec FLR
750m Row
50 DUs/100 SUs
30sec FLR
500 Row
50 DUs/100 SUs
30sec FLR
250 Row
50 DUs/100 SUs
30sec FLR

WOD - Sobota 14.4.2018

14 duben 2018

1. Warm Up:

5min @easy
10cals Row
5 Cat/camel
5 Kang squat
Deadlift + Floor press prep.
2. Strength
KB Romanian Deadlift 3 x 10reps @3020
- With parallette
- Rest 60sec
DB Single arm floor press 3 x 10-12reps/arm
- Rest 30sec/arm
- Rest 60-90sec
3. Conditioning
10min Amrap: (teams of 2):
Wall balls (partner holds KBs- farmer hold)
4. Cool down
Breathing

WOD - Pátek 13.4.2018

13 duben 2018

1.Warm up

Game
+
3Rounds (animal flow)
10m Bear crawl sideways R
10m Bear crawl sideways L
10m Crouching tiger
10m Horse walk
+
Hips CARs
Glutes activation
2. 4 Rounds of:
Barbell hip thrusts x 6-8reps (heavier than last week)
2sec. hold at the top
- 1min rest
KB/Barbell Single arm farmer hold (strongman grip, heavier than last week)
30sec. hold/arm
rest 30sec. /arm
- 1min rest
3. Conditioning
8min amrap
200m Run
5/5 DB Hang power snatch
4. Cool Down

WOD - Čtvrtek 12.4.2018

12 duben 2018

1. Warm Up:
a) 500m Run
b) Mobility
2. Gymnastics:
a) 3x: 5 Hollow Rock + 0:10 Hollow Hold + 5 Hollow Rock
b) 3x: 10 L-Sit Crunches
3. WOD „Angie“ For time of (BTWB):
Rx: 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Air squats
Advanced: 100 Ring Row, 100 Knee Push Ups, 100 Sit Ups, 100 Air squats
Beginner: 50 Ring Row, 50 Knee Push Ups, 50 Sit Ups, 50 Air squats
4. Accessory:
a) Banded Good Morning; 3x20
b) Hip Stretch, External Rotation (Ex. Pigeon Pose); Total 2:00/side
BASIC WEIGHTLIFTING
1.Mobilita + barbellyoga
+
Prep
OverHead Squat Week 2
CROSSFIT WOMAN
WARM UP:
Run
FOR QUALITY:
Lunges Squat L,R
Streight Arm Banded Pull Down
For Time:
Wall Ball
Run
Sit Up w Ball
Push Up
Run
CORE:

WOD - Středa 11.4.2018

11 duben 2018

1.Warm Up:
5 min easy
+
Prep.
2. 3 sets of:
Banded Single Leg DB RDL
8-10 reps/leg
3. Conditioning (BTWB):
Rowing
5 sets of:
1:30 min ON/OFF
3 min rest
Bike
5 sets of:
1:30 min ON/OFF
4. Cool down

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