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Wtorek 01.05.2018 A. EMOM for 18 minutes: 1 – 6 Bar Muscle-Ups 2 – 1 Legless Rope Climb starting from Seated Position 3 – 20’s Dragon Flag Holds B. Take 15 minutes to build to a Power Clean that is 80-85% of your 1-RM Clean 80kg EMOM for 10 minutes: Power Clean x 1 rep 85% of 1-RM Clean 85kg C. Three sets of: 20 x Kettlebell Front Rack Walking [...]

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 [...]

Piątek 05.05.2018 A. Every 3 minutes, for 6 minutes Single Leg Depth Drops x 3 reps each legs Every 3 minutes, for 6 minutes Depth Drop into Split Stance x 5 reps each leg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 50, 55 Every 3 minutes, for 18 minutes 3-Position Snatch 65-75% (high hang, mid-thigh, and then from 2″ below the knee) [...]

[...] 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 Front Squat 40kg C. 3 [...]

Poniedziałek 07.05.2018 A. Every 3 minutes, for 6 minutes Weighted Box Jump x 3 reps 60, 63, 66cm 63, 63, 63 https://www.youtube.com/watch?v=WhgLuxpSccw&feature=youtu.be E2MOM for 6 minutes Double Leg Bounds x 8 reps https://www.youtube.com/watch?v=FYi3Fcmg70s&feature=youtu.be E2MOM for 6 minutes Jump into Split x 2 reps each leg [...]

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 [...]

Środa 09.05.2018 A. E2MOM for 12 minutes of: Box Squat x 1 reps 90-95% 120, 125,125, 130, 130, 130 3 sets of: Wide-Stance Low Bar Back Squat x 3 reps TEMPO 33X1 of 70% of 1-RM Box Squat 97.5kg B. 3 sets of: Double Kettlebell Overhead Squats x 3 reps TEMPO 4311 12, 12, 12kg C. E2MOM for 16 minutes Power Jerk x 1 rep 60, 65, 70, 75, 80, 90, 95, [...]

Piątek 14.05.2018 A. E2MOM for 4 minutes Kneeling Jump x 3 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. E2MOM for 6 minutes Muscle Snatch x 2 reps 45, 50, 55 Every 2 minutes, for 6 minutes High Hang Snatch + Hang Snatch 65-70% Every 2 minutes, for 6 minutes [...]

Poniedziałek 14.05.2018 A. E3MOM for 6 minutes Weighted Box Jump x 2 reps +15kg Vest 66cm, 72cm E2MOM for 6 minutes Double Leg Bounds x 8 reps E2MOM for 6 minutes Jump into Split x 3 reps each leg B. In 10 reps or less, build to today’s heavy… Front Squat x 1 rep 60, 70, 80, 90, 100, 110, 120, 125 C. TEAM OF 2 AMRAP 20min 23sek 40 Squat Snatch [...]

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 [...]

[...] 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 Bench Press Bodyweight = 70kg Squat Clean 0,75 x Bodyweight = 52.5kg Wynik: 17, 27min Maks w Box Squat poprawiony o 5kg. 150 zrzuciłem.... Sotts Press wymagający ruch, [...]

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 [...]

Poniedziałek 21.05.2018 A. 5 sets of: Weighted Box Jump x 3 reps +15kg Vest One-Step Box Jump x 2 reps Rest as needed 2 sets of: Bulgarian Split Squat Jumps x 5 reps each leg B. Build up to today’s heavy Back Squat 140kg C. Take 15-20 minutes to build to today’s 2-RM Overhead Squat 100kg D. 3 rounds for time of: 21 High Wall Ball Shots 9kg 15 [...]

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 [...]

Środa 23.05.2018 A. E2MOM for 8 minutes Pause Jerk x 1 reps (pause for 2 seconds in the bottom of the dip, then 1 second in receiving position) 50, 60, 70, 80 B. E2MOM for for 12 minutes Split Jerk x 1 rep 60, 70, 80, 90, 95, 100 C. EMOM for 21 minutes: 1 – 15/10 Calories of Rowing 2 – 6 Bar-Facing Burpees + 30 Double-Unders 3 – 6 Bar-Facing [...]

Piątek 25.05.2018 A. 4 sets of: Weighted Seated Box Jump 50cm x 3 reps +15kg Vest immediately into… Seated Box Jump x 2 reps 4 sets of: Broad Jump x 5 reps B. Back Squat 1 – 40% x 4 reps 60kg 2 – 50% x 3 reps 75kg 3 – 60-65% x 2 reps 95kg 4 – 75% x 1 rep 110kg Rest no more than 60 seconds 5 – 85% x 1 rep 125kg 6 – 90% x 1 rep [...]

Wtorek 29.05.2018 A. Build to today’s 3-RM Pause Back Squat TEMPO 32X1 120kg B. Every 2 minutes, for 18 minutes Clean from Below the Knee from Blocks 2 x 50, 55, 60, 65, 70 1 x 75, 80, 85, 90 C. 4 sets of: 8 Supinated-Grip Bent-Over Barbell Row 60, 70, 80, 80 Rest as needed Prone Chinese Plank x 60 seconds + 12kg D. 2 sets of: 45m Suitcase [...]

Piątek 01.06.2018 A. 4 sets of: Weighted Seated Box Jump 50cm x 3 reps +15kg Vest Seated Box Jump 50cm x 2 reps 4 sets of: Broad Jump x 5 reps B. Build to today’s 1-RM Dead-Stop Front Squat 122.5kg C. Every 90 seconds, for as long as possible… Clean & Jerk x 1 rep 60, 65, 70, 72.5, 75, 77.5, 80, 82.5, 85, 87.5, 90, 92.5, 95 D. 6 rounds for time [...]

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) [...]

Środa 06.06.2018 A. 6 sets of: Pause Front Squat TEMPO - 24X1 + Front Squat Rest 2 minutes 60, 70, 80, 90, 100, 110 120 - tylko Pause Front Squat B. Every 90 seconds, for 15 minutes Split Jerk x 2 reps (Pause for 2 full seconds in the receiving position before recovering ) 50, 55, 60, 65, 70, 75, 80, 85, 85, 85 C. Every 12 minutes, for 36 [...]