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Wtorek 06.02.2018 A. For time: 20 Shoulder to Overhead 60kg 25 Shoulder to Overhead 50kg 30 Shoulder to Overhead 40kg B. 3 sets of: 8 - 1-1-2 Dumbbell Bench Press 2 x 20kg https://www.youtube.com/watch?v=Tb_NZDKGkvI Rest 90 seconds 10 Single-Arm Dumbbell Row 36kg TEMPO 2111 Rest 90 seconds C. AMRAP 6min 10 Power Snatches 40kg 30 [...]

Sobota 10.02.2018 A. EMOM for 6 minutes: Back Squat x 1 rep 130, 132.5, 132.5, 135, 135, 135 B. 4 round of: 30 sec Power Snatch 50kg 1min REST C. For time: 0 - 10min Run 1200m 10 - 14min 50/30 Calorie Assault Bike 14 - 20min Three rounds for time of: 15 Overhead Squats 50kg 15 Toes-to-Bar 20 - 24min 50/30 Calorie Assault Bike 24min - .... For [...]

Poniedziałek 12.02.2018 A. E2MOM for 4 minutes Snatch Press from Receiving x 2 reps 20, 20 E2MOM for 4 minutes Snatch Push Press + Overhead Squat x 2 reps 60, 80 Every 90 seconds, for 3 minutes High Hang Snatch x 2 reps 50-65% 40, 47.5 Every 90 seconds, for 3 minutes Hang Snatch x 1 rep 65-75% 50, 55 Every 90 seconds, for 6 minutes Snatch x [...]

Środa 22.03.2018 A. Every 90 seconds, for 15 minutes Front Squat x 2 reps 80-85% 102.5kg B. AMRAP 25min 500 Meter Row 12 Chest-to-Bar Pull-Ups 15 Burpee Shuttle Run 10m 6 Muscle-Ups 30/20 Calorie Assault Bike Wynik: 3 rundy + 500m Row C. 3 sets of: 8 Barbell Good Morning 40kg - 3011 Rest 60 seconds 25 Reverse Hypers + MedBall 4kg Rest 2 [...]

Nowy tydzień, nowy cykl, ale trzeba odpoczywać ;-) Wtorek 03.04.2018 A. 3 sets, not for time, of: L-Sit x 30 Muscle-Up x 8 5 Wall-Facing Handstand Push-Ups + 3m Handstand Walk + 5 Strict Handstand Push-Ups B. E2MOM for 6 minutes Sotts Press x 3 reps 7kg %-) E2MOM for 16min minutes Power Clean + Jerk x 2 reps 50, 55, 60, 65, 70, 75, 80, 85 C. 3 [...]

Poniedziałek 23.04.2018 A. Every 3 minutes, for 9 minutes Depth Drops x 8 reps B. E2MOM for 4 minutes High Hang Snatch x 1 rep 55-65% 42.5, 47.5kg E2MOM for 4 minutes Hang Snatch x 1 rep 65-75% 52.5, 57.5kg E2MOM for 10 minutes 2-Position Snatch 80-85% (mid-thigh, and then 2″ Below the Knee) 60, 61, 62.5, 63.5, 63.5 E2MOM for 6 minutes 2 [...]

Środa 25.04.2018 A. 10 sets of: Box Squat x 2 reps 80% of Current 1-RM Box Squat 112.5kg Rest 60 seconds B. E2MOM for 8 minutes Power Jerk + 3 Overhead Squats 40, 50, 60, 70 C. E2MOM for 12minutes Power Jerk x 2 reps 1-2 = 80% of 1-RM 80kg 3-4 = 85% of 1-RM 85kg 5-6 = 90% of 1-RM 90kg D. EMOM for 21 minutes 1 – 8 - 10 Kipping Handstand [...]

Środa 02.05.2018 A. E2MOM for 14 minutes Box Squat x 2 reps 85-90% of 1-RM Box Squat 120, 120, 120, 120, 125, 125, 125 B. 3 sets of: Wide Stance Low Bar Back Squat x 4 reps TEMPO 3311 of 65% of 1-RM Box Squat 90, 90, 90 C. 5 sets of: Double Kettlebell Overhead Squats x 2 reps TEMPO 4311 2x8, 2x12, 2x12 D. E2MOM for 12 minutes Power Jerk x 1 [...]

Sobota 06.05.2018 A. E2MOM for 24 minutes Clean & Jerk x 1 rep 50, 55, 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90, 92.5 B. TEAM OF 2 For time: 75 Burpee over the bar TC: 4min REST 1min AMRAP 4min Strict Press 40kg REST 1min For time: 4 laps Run TC: 4min RES 1min AMRAP 4min Toes to bar REST 1min For time: 100 HR Push Ups TC: 4min REST 1min AMRAP 4min [...]

Wtorek 08.05.2018 A. 3 sets, not for time, of: Rope Climb x 3 ascents (start each climb from an L-seated position on the floor – you may use your feet once you’re off the ground) Dragon Flags x 6 reps Nose-to-Wall Handstand Hold x 60 seconds B. E2MOM for 20 minutes Hang Power Clean + Power Clean 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90, 92.5 C. 3 [...]

Wtorek 15.05.2018 A. EMOM for 12 minutes: 1 – Strict Muscle-Ups x 3 reps 2 – Bridge Holds x 30 seconds 3 – Handstand Walk 15 Meters B. EMOM for 20 minutes: Clean & Jerk x 1 rep 80% 80kg C. 2 sets of: 3 Minutes of Banded March while Holding Sandbag/Ball Rest 2 minutes D. 3 sets of: Dips 10 x 24, 24, 10 TEMPO 20X1 Rest 30 seconds Supine GHD [...]

Środa 16.05.2018 A. In 20 Minutes or less, build to today’s 1-RM Box Squat 145kg B. Take 10-15 minutes to build to a 1-RM Sotts Press 22.5kg C. E2MOM for 10 minutes Split Jerk 1-3 = 2 reps 70% of 1-RM Split Jerk 70kg 4-5 = 2 reps 75% of 1-RM Split Jerk 75kg D. “Linda” 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift 1,5 x Bodyweight = 105kg [...]

Piątek 18.05.2018 A. E2MOM for 4 minutes Kneeling Jump x 2 reps E2MOM for 6 minutes Single-Leg Box Jump x 3 reps each leg E3MOM for 9 minutes Single-Leg Step-Up Jump x 4 reps each leg B. For time: 5 Snatches 60% of 1-RM 45kg 5 Snatches 70% of 1-RM 52.5kg 5 Snatches 75% of 1-RM 56kg 5 Snatches 80% of 1-RM 60kg 5 Snatches 85% of 1-RM [...]

Wtorek 22.05.2018 A. Build to today’s heavy complex of… 1 Pause Front Squat TEMPO 33X1+ 2 Front Squats 110kg B. Take 15-20 minutes to build to today’s 1-RM Power Clean 90kg C. For time: 30 Cal Row 15 Thrusters 60kg 30 Chest-to-Bar Pull-Ups 15 Thrusters 60kg 30 Burpee to target D. Every 10 seconds, for 2 minutes (12 sets) of: Tempo Ring Dip x 1 rep [...]

Wtorek 05.06.2018 A. For max reps: 30 Seconds of Muscle-Ups - 10 Rest 30 seconds 30 Seconds of Toes to Bar - 23 Rest 30 seconds 30 Seconds of Handstand Walk (for max distance) - 18m Rest 30 seconds 45 Seconds of Muscle-Ups - 8 Rest 15 seconds 45 Seconds of Toes to Bar - ponad 20 Rest 15 seconds 45 Seconds of Handstand Walk (for max distance) [...]

Sobota 09.06.2018 A. Every 3 minutes, for 15 minutes Power Clean + Hang Power Clean + Power Jerk x 2 reps 1-3 = 65% of 1-RM Power Clean 65kg *4-5 = 70% of 1-RM Power Clean 70kg B. 4 rounds of: 20 Cal Schwinn Bike 10 KB Thrusters 2x24kg 5 Bar Muscle-Ups C. 3 sets of: Strict Toes-to-Bar x 10 reps TEMPO 2020 Rest 30-45 seconds Side Plank x 45 [...]

Wtorek 19.06.2018 A. AMRAP 6min 30 Double Unders 4/3 Muscle-Ups 12 Alternating Pistols Wynik: 4 rundy B. E2MOM for 20 minutes Clean Lift-Off + Clean + Hang Clean 1-2 = 65% 65kg 3-4 = 70% 70kg 5-6 = 75% 75kg 7-8 = 80% 80kg 9-10 = 85% 85kg C. 4 sets of: 8 Biceps Curls x 40kg Rest as needed 10 Half Kneeling Landmine Rotations x 10, 15, [...]

Środa 20.06.2018 A. EMOM for 8 minutes: Pause Front Squat x 1 reps TEMPO 24X1 110kg B. E2MOM for 16 minutes Push Press + Power Jerk + Split Jerk 50, 55, 60, 65, 70, 75, 80, 85 C. 3 rounds for time of: 300/250 Meter Row 12 Toes-to-Bar 8 Box-Facing Burpee Box Jump-Overs 60cm 6 Strict Handstand Push-Ups 9cm Deficit Rest 5 minutes, and then repeat. [...]

Poniedziałek 25.06.2018 A. AMRAP 6min 12 Burpee Chest to Bar 6 Power Snatch 50kg B. 3 sets of: 9cm Deficit Deadlift x 10 reps 70% 132.5kg Rest 2-3 minutes C. 3 sets of: Back Squat x 10 reps 75% 112.5kg WOD eliminacyjny do Battle of Europe. Prawie 4 rundy... liczyłem, że zamknę 4 rundy, ale nie udało się. chyba będę poprawiał %-) Rest 2-3 minutes

Wtorek 27.06.2018 A. AMRAP 8 minutes 4 Muscle-Ups 8 Strict Handstand Push-Ups 40 Double-Unders Wynik. 4 rundy + 2 B. E2MOM for 12 minutes Clean x 1.1 (rest 2-3 seconds between singles) 1-3 = 60% 60kg 4-6 = 70% 70kg C. 3 sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps TEMPO 2115 40, 60, 60kg Med Ball Rotating Slams (Right) x 10 Reps [...]