Trening dnia 22-27 maja 2017

Poniedziałek
Ring dip
4-4-4-4
5 rounds for time
10 Handstand push up
15 Toes to bar
20 Walking lunges with bumper

 

Wtorek
Front squat 
2-2-2-2
21-18-15-12-9-6-3
Thruster 40 / 25 kg
Burpee face to bar

 

Środa
Filthy Fifty
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings 16/12 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20/15kg
50 Superman
50 Wall ball shots,
50 Burpees
50 Double unders

 

Czwartek
3x30s 
Deadhang
Active hang
12 min amrap
10 Push press 60/40
15 Deadlift
20 Box jump

 

Piątek
200 m run
20 Power clean 40/25kg
400 m run
20 Burpees
600 m run
20 Front squat 40/25
800 m run
20 pull up
600 m run
20 Power snatch 40/25kg
400 m run
20 Toes to bar
200 m run

TRENING DNIA 15-20 maja 2017

Poniedziałek
easy „Murph”
For time:
2 km run
50 Pull-ups
100 Push-ups
350 Squats
2 km run

 

Wtorek
Strict pull up / Negative strict pull up with a box (no power band)
5 – 5 – 5 – 5
Amrap 15 min
9 Thrusters 50/30kg
15 Toes to bar
21 Deadlift 50/30kg

 

Środa
Deadlift
2-2-2-2-2
Team wod
DON
For time:
80 Box jump,
80 Kettlebell swings, 24/16
80 Knees to elbows
80 Sit-ups
80 Pull-ups
80 Clean squat 50/30 kg
80 Wall ball shots,
80 Burpees
160 Double-unders

 

Czwartek
Hspu progression
Pistol progression
5 Rounds for time
100 Double unders
10 Hspu
200 m run
10 Pistol squat
Tabata core

 

Piątek
Heavy weight  
Every 3 for 30 minutes:
1 Hang power snatch
2 Overhead squats
1 Hang squat snatch
2 Overhead squats
1 Squat snatch

TRENING DNIA 8-13 maja 2017

Poniedziałek
Back squat
3-3-3-3-3
Emom 12
1 Power clean
1 Squat ckean
1 Shoulder to overhead
Heavy weight!

 

Wtorek
HSPU 
7-7-7-7
Amrap 20 min
100 Double unders
10 Pull up
10 Push up
10 Toes to bar
10 jumping squat

 

Środa
Team wod
Amrap 20 min
A:
10 Push jerk 60/40
15 Box jump
20 Sit up
B:
10 Power clean
15 Wall ball shot
20 Burpees
OTHER PERSON RUN

 

Czwartek
21-15-9
Kettlebell swing 24/16
Deadlift 100/60kg
Run 200m after every round

 

Piątek
Ring dip
6-6-6-6-6
5 Rounds for time
5 Wall climb
20 Walking lunges
5 Chest to bar
20 Push up
5 Hspu
20 Knees to elbows

TRENING DNIA 24-29 kwietnia 2017

Poniedziałek:
Hold at the top of the bar:
3x as long as you can
90s rest
Strict weight pull up/strict pull up/negative pull up
5-5-5-5
5 Rounds for time:
 12 Hand release push up
 15 Sit up with med ball
 18 Walking lunges with bumper 10/20kg

 

Wtorek:
21-15-9
Kettlebell swing 28/16
Box jump
9-15-21
Power clean 50/30
Burpees

 

Środa
Emom 8:
Power snatch
Snatch squat
Overhead squat
5 rounds for time of:
200 m run
15 Pull up
30 Wall ball shots

 

Czwartek
Amrap 15 min
7 Hspu
9 Push press 50/30
11 Toes to bar
13 Sumo deadlift high pull

 

Piątek:
TABATA:
1. Row or Assault bike
2. Shuttle run
3. Double under
4. Box step up
After each: rest 1 minute

Trening dnia 18-22 kwietnia 2017

Wtorek
21-18-15-12-9-6-3 
Kettlebell Swing 32,28/20
Toes-to-bar
Goblet squat 32,28/20

 

Środa
Snatch Squat
2-2-2-2-2
3 Rounds for time
100 Double unders
15 Clean and jerk 50/30
15 Pull up
15 Box jump

 

Czwartek
Tabata:
Hang hollow body
Hang arch
max strict pull up
Amrap 15
5 Wall climb
10 Broad jump
15 Push up
20 Sit up

 

Piątek
Overhead Squat
3-3-2-1-1
3 Rounds for time:
21 Power Snatch 40/25
21 Front Squats 40/25

TRENING DNIA 10-15 KWIETNIA 2015

Wielkanoc:
SOBOTA: TEAM WOD godz. 10:30
PONIEDZIAŁEK: TEAM WOD godz. 18:00

 

Poniedziałek
Deadlift 
2-2-2-2-2
3 Rounds for time
9 Clean  60/40kg
7 Push Jerk
5 Overhead squat

 

Wtorek
Deadhang bar 3 x30s 1min rest
Active hang bar 3 x 30s 1 min rest
Strict pull up /negative pull up
3-3-3-3-3 ( chin up 3-5 sec hold)
Gymnastic swing
5 Rounds:
100 Double unders
10 Hspu
10 Walking lunges with bumper
10 Toes to bar ( keep)
400 m run buy out

 

Środa
Team Wod
30 minutes amrap
8 Wall ball shots
8 Push ups hand release
8 Thrusters
8 Pull up
other person run (switch when you finish round)

 

Czwartek
Squat snatch 
3-3-3-2-2
Buy in 100 Double unders
21-15-9
Power snatch 30/20 kg
Overhead lunge
Sumo deadlift high pull
Buy out 400 m run

 

Piątek
Skill Pistol
16 min amrap
10 Pistols (5R + 5L)
5 Chest to bar
10 Burpee box jump
5 Strict ring dips

TRENING DNIA 3-8 kwietnia 2017

Poniedziałek 
TABATA:
5 rund (1,5 min REST)
1. Air squat
2. Push up
3. Hollow rock
4. Hand stand push up
5. Hollow arch
6. Burpee
7. K2E / T2B
8. Pull up

 

Wtorek
21 -15 – 9
Kettlebell swing 24/16
Push press 50/30 kg
Burpees over the bar

 

Środa
Back squat
3-3-3-3-3
5 Rounds for time
10 Handstand push-ups
10 Thrusters 40/25 kg
10 Pull up

 

Czwartek
Tabata
Hollow body
Hollow arch
3 Rounds for time
20 Box jump over
15 Power clean 60/40
10 Toes to bar

 

Piątek 
600 m run ( outdoor )
10 Overhead squat 50/30kgl
600 m run
10 Front squat 50/30
600 m run
10 Back squat 50/30
600 m

TRENING DNIA 27-01 kwietnia 2017

Poniedziałek 
17.5
10 Rounds for time :
9 Thrusters 42,5/30 kg
35 Double unders

 

Wtorek
Front squat
4-3-3-2-1
Amrap 12 min
10 Clean squat 50/30
5 Handstand push-ups

 

Środa 
Amrap 30 min
In pairs
50 Wallball shots
50 Power snatch 40/25 kg
50 Burpee over the bar
50 Box jump
200 m run together

 

Czwartek
Handstand 4 x 30
Handstand wall walk
Cindy
20 min amrap
5 Pull up
10 Push up
15 Air squats

 

Piątek
Deadlift
2-2-2-2-2
5 Rounds for time
20 Front squat 40 kg/25
20 Sumo deadlift high pull 40 kg/25
20 Push press 40 kg/25

Trening dnia 6-11 marca 2016

Poniedziałek
For Time:
400 m Run
30 Clapping Push Ups
400 m Row
30 Overhead walking lunges 40/25kg
400 m run
30 Box jump
200 Double Unders

Wtorek
Hand stand 
3 x 30 s
Handstand wall walk
5 Rounds for time
30 Wall ball shots
15 Pull up

Środa
For time:
10 Kettlebellsnatches
15 Burpee box jump-overs
20 Kettlebell snatches
15 Burpee box jump-overs
30 Kettlebell snatches
15 Burpee box jump-overs
40 Kettlebell snatches
15 Burpee box jump-overs
50 Kettlebell snatches
15 Burpee box jump-overs

Czwartek
Strict weight pull up
5-5-5-5-5
For time
150 Double unders
21 Toes to bar
21 Handstand push up
150 Double unders
15 Toes to bar
15 Handstand push up
150 Double unders
9 Toes to bar
9 Handstand push up

Piątek
Deadlift
3-3-3-3
Death by bear complex