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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 [...]

Poniedziałek 09.07.2018 A. E2MOM for 14 minutes Snatch 1 = 2 reps 65% 50kg 2 = 2 reps 70% 52.5kg 3 = 1 rep 75% 55kg 4 = 1 rep 80% 60kg 5 = 1 rep 85% 62.5kg 6 = 1 rep 89% 65kg 7 = 1 rep 92% 67.5kg B. 3 sets of: Pause Deadlifts x 8 reps 65% (pause for 2-3 seconds at mid-patella, then continue to pull to full lockout) [...]

Sobota 15.07.2018 A. E2MOM for 12 minutes Power Clean x 1 rep 1-2 = 75% of 1-RM Power Clean 75kg 3-4 = 80-85% of 1-RM Power Clean 80, 85kg 5-6 = 85-90% of 1-RM Power Clean 90, 90kg B. AMRAP 10min 15 Calorie Assault Bike 10 Dumbbell Thrusters 2x22.5kg 5 Bar Muscle-Ups C. 4 sets of : Hip Extension 10 x 40kg,40, 40, 40 Po piątku i nocnej [...]

Wtorek 17.07.2018 A. AMRAP 5min 5 Bar Muscle-Ups 10 Front Racked Reverse Lunge Steps 50kg 20 Double Unders B. E2MOM for 20minutes Clean 1-2 = 2 reps 65% 65kg 3-4 = 2 reps 70% 70kg 5 = 2 reps 75% 75kg 6 = 1 rep 80% 80kg 7 = 1 rep 85% 85kg 8 = 1 rep 90% 90kg 9-10 = 1 rep 93-96% 92.5kg C. 3 sets of: Single-Arm [...]

Wtorek 24.07.2018 A. AMRAP 8min 3 Strict Muscle-Ups 12 Overhead Walking Lunges 60kg Wynik: 4 rundy + 1 B. Every 2:30, for 20 minutes Clean 1 = 2 reps 70% 70kg 2 = 2 reps 75% 75kg 3-4 = 1 rep 80% 80kg 5-6 = 1 rep 85% 85kg 7-8 = 1 rep 90% 90kg C. 4 sets of: Half-Kneeling Rotating Med-Ball Slam (Right) x 10 reps immediately followed [...]

Środa 25.07.2018 A. Front Squat 1 – 3 reps 55-60% 80kg 2 – 2 reps 65-70% 90kg 3 – 1 rep 75-80% 100kg 4 – 1 rep 80-85% 105kg 5 – 1 rep 85-90% 112.5kg 6 – 1 rep 90-95% 120kg 7 – 1 rep 95+% 127.5kg 8 – 1 rep 101-105% 135kg Rest as needed B. In 25 minutes, build to a 1-RM Split Jerk [...]

Piątek 10.08.2018 A. Back Squat: 1 – 5 reps 55% 80kg 2 – 3 reps 65% 100kg 3 – 1 rep 75% 110kg 4 – 1 rep 85% 120kg 5 – 1 rep 90% 130kg 6 – 1 rep 95% 140kg 7 – 1 rep 101-102% 150kg 8 - 1 rep 155kg B. Invictus Strict Handstand Push-Up Density Test For max reps: 90 seconds of Strict Handstand Push-Ups Rest 30 [...]

Środa 15.08.2018 A. Team of 3 For time: 200 Double Unders 60 Toes to Bar 750m Run - together 50 Burpee Box Jump Over 60cm TC: 12min REST 3min AMRAP 9min a - 10 Kb Snatch 24kg from ground 30 Double Unders b - 5 Burpee Box Jump Overs 60cm 15 Toes to Bar c - REST REST 5min AMRAP 9min 3 Clean & Jerk 70kg 6 Bar Muscle Ups *alternate rounds [...]

Poniedziałek 20.08.2018 A. E2MOM for 20 minutes Clean from Mid Patella + Jerk 60, 65, 70, 75, 80, 85, 90, 95, 100 B. Back Squat 1 – 5 reps 65-70% 105kg 2 – 3 reps 75-80% 125kg 3 – 1 rep 85-90% 140kg Rest 2-3 minutes E2MOM for 12 minutes Back Squat x 5 reps 80% 125kg C. 3 rounds for time of: 30/20 Calorie Assault Bike 20 Dumbbell [...]

Piątek 31.08.2018 A. Three sets of: Legless Rope Climb (ascent) x 1 pull + Rope Pull-Up Tap x 1 rep https://www.youtube.com/watch?v=8-b36HZ57Eo&feature=youtu.be *Continue this pattern until you reach the top of the rope. Every 20 seconds, for 2 minutes (3 sets) of: Interval 1 – Rope L-Hang (with straight arms) x 15 seconds Interval 2 – Rope Hang [...]

Środa 05.09.2018 A. 2 sets of: Wall-Facing Handstand Marching x 50 reps Rest 30 seconds Handstand Push-Up Negative 18cm Deficit x 8 reps TEMPO - 50A1 https://www.youtube.com/watch?v=-Y8aoXGN2zs&feature=youtu.be Rest 30 seconds 3 sets of: Wall-Facing Split Handstand Hold x 40 seconds Rest 30 seconds Headstand Kip-Up to Handstand on Wall 18cm [...]

Wtorek 18.09.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 20, 20, 20 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 30, 30 EMOM for 4 minutes: Snatch Balance x 1 rep 60, 70, 70, 70 B. E2MOM for 6min Tall Snatch 20, 25, 30 E2MOM for 10min No Hook No Feet Snatch 40, 45, 50, 55, 60 C. 5 sets for times of: 20/15 [...]

Środa 10.10.2018 A. Accumulate, not for time: L-Seated Rope Climbs x 5 Ascents Strict Handstand Push Ups x Max Unbroken Reps - 20 Legless Rope Climbs (No Jump/No Kip) x 5 Ascents Strict Handstand Push Ups x Max Unbroken Reps - 16 Legless Rope Climbs x 5 Ascents Strict Handstand Push Ups x Max Unbroken Reps - 12 B. E2MOM for 16 minutes [...]

Wtorek 16.10.2018 A. E2MOM for 10min No Contact Muscle Clean x 2 40, 40, 50, 50, 50 E2MOM for 10min Power Clean + Clean + Jerk 70-75% 72.5, 75, 77.5, 77.5, 77.5kg B. For time: 15 - 12 - 9 Thruster 70kg Muscle-Ups Wynik: 11.30min C. 3 sets for times of: 4 Rope Climbs 10 Paralette Handstand Push-Ups 30m Handstand Walk 15m Sled Push 120, 120, [...]

Piątek 02.11.2018 A. 3 sets of: Bench Press x 10 reps 92-93% of last weeks 10-RM 82.5kg Rest 2 minutes B. 0 - 10 min For time: 10 Burpee Box Overs 75cm 10 Thrusters 70kg 10 Ring Muscle-Ups Wynik: 2,59min 10 - 20min rounds for time of: 15 Calories of Assault Bike 15 Shoulder to Overhead 60kg 15 Toes to Bar Wynik: 5,08min C. 3 sets of: 12 Skull [...]

Środa 14.11.2018 A. Take 15 minutes to build to today’s heavy Power Jerk 105kg B. Deadlift 10 reps 50% 90kg 10 reps 60% 115kg 8 reps 75% 142.5kg 5 reps 80% 152.5kg 5 reps 80% 152.5kg C. 3 rounds for time of: 20/15 Calorie Assault Bike 20 Walking Lunge 2 x 24kg Wynik 7,10min When the running clock reaches 12:00… 6 rounds for time [...]

Poniedziałek 19.11.2018 A. Every 90 seconds, for 9 minutes Front Squat x 1 rep 120, 122.5, 125, 127.5 - spalone, 127.5, 127.5 Strict Handstand Push-Ups to 15cm Deficit x 4 B. EMOM for 12 minutes: Clean Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+ 52.5, 57.5, 62.5, 67.5, 72.5, 77.5, 85, 87.5, 90, 92.5, 90, 90 C. [...]