wynik

Poniedziałek 04.09.2017 A. TEAM OF 2 15 Ring Muscle Ups 100 Thruster 30kg 100 Push Ups 15 Ring Muscle Ups 100 Overhead Squats 30kg 100 Toes to Bar 15 Ring Muscle Ups Time Cap 20min Wynik: 19, 30min Ten tydzień to będzie DELOAD. Jeszcze po sobocie lekkie bolesności, trochę spięć. Jak na dzisiaj tyle wystarczyło ;-)

Piątek 08.09.2017 A. "The Chief" AMRAP 3 minutes of: 3 Power clean 60kg 6 Push-ups 9 Squats Rest 1 minute. 5 rounds Wynik: 6r + 5 6r + 1 6r + 2 5r + 5 5r + 3 B. 3 sets of: 6 Pendlay Row 60, 60, 80kg 20 Reverse Snow Angels --> https://www.youtube.com/watch?v=Rwm7QgLllSA 15 GHD Sit Ups Fajny, ciekawy i ciężki WOD;-) najgorzej zmęczyły się [...]

Poniedziałek 11.09.2017 A. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat 120kg B. E2MOM for 8 min Muscle Snatch x 2 reps 30, 35, 40, 45 E2MOM for 10 min Power Snatch x 2 reps 70-75% 52.5, 52.5, 55, 56, 56 E2MOM for 10 min 2 Snatch Lift-Offs + 1 Snatch 80-85% (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, [...]

Wtorek 12.09.2017 A. E2MOM for 12 minutes 2 Power Cleans + 2 Front Squats 1-3 – 70-75% 70, 72.5, 75 4-6 – 75-80% 77.5, 80, 80 B. TEAM OF 2 *Alternate 5 rounds of: 25 Double Unders 5 Burpee 4 rounds of: 10 Ring MU ( 3 x 10 MU + 1 x 10 C2B) 10 HSPU 3 rounds of: 15 GHD Sit Ups 10m Handstand Walk 15 Air Squats 2 rounds of: 12 Deadlift 100kg 12 [...]

Czwartek 14.09.2017 A. 1 – 5 reps 65-70% 105kg 2 – 3 reps 75-80% 120kg 3 – 1 rep 85-90% 127.5kg 4-6 – 1 rep 90-95% 135kg , 138.5kg, 142.5kg Rest 3 minutes B. 3 sets of: Jerk Balance x 3 reps 30, 40, 50 3 sets of: Tall Jerks x 3 reps 30, 35, 40 C. EMOM for 15min Split Jerk x 1 rep 70-80% 70, 75, 80 D. TEAM OF 2 14min AMRAP 6 Deadlift [...]

Piątek 15.09.2017 A. Take 15 minutes to build to a heavy Snatch 40, 45, 50, 55, 57.5, 60, 62.5, 65 B. 5-RM Pause Front Squat 31X1 100kg EMOM for 12 minutes Front Squat x 6 reps 75% of 1-RM Front Squat 93.5kg C. For time: 50/30 Calorie Assault Bike 50 Kettlebell Swings (32/24 kg) 50/30 Calorie Assault Bike Wynik: 8,30min D. 3 sets of: Single-Arm [...]

Poniedziałek 18.09.2017 A. Every 30 seconds, for 6 minutes Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week. 107.5kg B. E2MOM for 8 minutes Muscle Snatch x 2 reps 35, 40, 45, 45 E2MOM for 10 minutes Power Snatch x 2 reps 75% of 1-RM Snatch 56kg C. TEAM OF 2 In 14min Window: Buy In: 30 Burpee Synchro then A: [...]

Środa 20.09.2017 A. Back Squat 1 – 5 reps 65-70% 105kg 2 – 3 reps 75-80% 120g 3 – 1 rep 85-90% 127.5kg 4-6 – 1 rep 90-95% 135, 140, 142.5kg Rest 3 minutes between sets. B. 3 sets of: Jerk Balance x 3 reps 40, 50, 60 3 sets of: Tall Jerks x 3 reps 40, 40, 40 C. EMOM for 15min Split Jerk x 1 rep 75-80% 75, 77.5, 80 D. 21 - 15 - 9 Thrusters [...]

Piątek 22.09.2017 A. Take 15 minutes to build to a heavy Snatch 40, 45, 50, 55, 60, 62.5, 65, 60, 60 B. Front Squat 1 – 5 reps 65-70% 81kg 2 – 3 reps 75-80% 100kg 3 – 1 rep 85-90% 112.5kg Rest 2-3 minutes between sets. E2MOM for 12 minutes Front Squat x 5 reps 80% 100kg C. AMRAP 10min 10 Push Press 60kg 10 Toes-to-Bar 10 Box Jumps 75cm ( [...]

Poniedziałek 25.09.2017 A. Every 45 seconds, for 6 minutes Dead-Stop Front Squat x 1 rep 92-94% 4 x 110kg 4 x 112.5kg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 42.5, 45 E2MOM for 6 minutes 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats 60-65% of 1-RM 45 - 48.5kg E2MOM for 6 minutes 1 Snatch Pull + 1 Power Snatch + 1 [...]

Piątek 29.09.2017 A. Take 15 minutes to build to a heavy Snatch 50, 52.5, 55, 57.5, 60, 62.5, 65 B. Build to today’s 3-RM Pause Front Squat @ 32X1 110kg E2MOM for 10 minutes Front Squat x 4 reps @ 85% of 1-RM Front Squat 106kg C. AMRAP 10min 10 Burpee Box Jump-Overs 60cm 15 Toes-to-Bar 20 Wall Ball Shots 9kg Wynik: 4 rundy + 13 D. 3 sets of: 6 [...]

Poniedziałek 02.10.2017 A. EMOM for 6 minutes: Dead-Stop Front Squat x 1 rep 95% of your 1-RM Dead-Stop Front Squat 118kg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 45, 47.5 E3MOM for 15 minutes 3-Position Snatch @ 75-85% (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position) [...]

Wtorek 03.10.2017 A. E2MOM for 16 minutes Clean Lift-Off with Pause at Knees + Power Clean + Front Squat 60, 65, 70, 75, 80, 85, 90, 92.5 B. 4 sets of: 16 Front-Racked Alternating Reverse Lunges x 50kg Rest 90 seconds C. Every 8 minutes for 24 minutes for times: Row 1000 Meters 20 Toes-to-Bar 20 Push Press 60kg Wynik: 6.30 // 7.30 // 8.00min [...]

Sobota 07.10.2017 TEAM OF 4 For time: 1000 Power Clean 60kg * after Power Clean do 6 Wall Ball Time Cap: 60min Wynik: Około 50min Nie lubię takich treningów... są nudne, nie ciekawe i łatwo o kontuzję....od początku do końca dzielone po 5. W sumie wyszło po 250 Power Clean i 300 Wb na osobę%-) Gdy ktoś zrobił 5 PC od razu robił 6 WB. W tym samym [...]

Poniedziałek 09.10.2017 A. EMOM for 5 minutes: Front Squat 1 – 2 reps 60% 75kg 2 – 2 reps 65% 81kg 3 – 2 reps 70% 87,5kg 4 – 1 rep 75% 93,5kg 5 – 1 rep 80% 100kg Rest 60 seconds, and then… E2MOM for 10 minutes Front Squat 6 – 85% x 1 rep 106kg 7 – 85-90% x 1 rep 112,5kg 8 – 90+% x 1 rep 120kg 9 – 90+% x 1 rep [...]

Gratuluje, bo wynik naprawdę solidny. Najważniejsze, że cały czas idziesz do przodu.

Środa 11.10.2017 A. E2MOM for 12 minutes Hang Clean + 2 Cleans + Jerk 1-2 = 70% 70kg 3-4 = 80% 80kg 5-6 = 85% 85kg B. E2MOM for 6 minutes Clean Pull + Clean & Jerk 90% 90kg C. For time: 40 Burpee 30 Wall Ball Shots 9kg 12 Deadlifts 130kg 30 Burpee 20 Wall Ball Shots 9 Deadlifts 20 Burpee 10 Wall Ball Shots 6 Deadlifts Wynik: 10,56min Wczoraj [...]

Piątek 13.10.2017 A. Take 15 minutes to build to a heavy Snatch 50, 55, 57.5, 60, 62.5, 65, 67.5 B. Build to today’s 1-RM Pause Front Squat 33X1 120kg C. 3 rounds for time of: 60 Double-Unders 15 Toes-to-Bar 10 Push Press 60kg Wynik: 5,27min D. EMOM for 9 minutes 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm) 2 – Strict Toes to Bar [...]

Poniedziałek 16.10.2017 A. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat 120kg B. E2MOM for 6 minutes (3 sets): Muscle Snatch x 1 rep 40, 45, 50 E2MOM for 6 minutes (3 sets): High Hang Snatch x 3 reps 65-75% 50kg E2MOM for 6 minutes (3 sets): Hang Snatch x 2 reps 75-80% 55, 55, 57.5 E2MOM for 6 minutes (3 sets): Snatch x 3 reps [...]

Wtorek 17.10.2017 A. E2MOM for 6 minutes Hang Clean + Clean + Jerk 60-70% 60, 65, 70 B. E2MOM for 16 minutes Clean & Jerk 1-5 = 1 reps 70-90% 70, 75, 80, 85, 90 6-8 = 1 rep 90% 90, 90, 90 C. 3 sets of: 20 Front-Racked Walking Lunge x 50kg Rest 30 seconds 20 Death March 2 x 24kg Rest 2-3 minutes D. For time: 50/40 Calorie Assault Bike 40 [...]