21102020
1. Box Power Clean - upto 2 x 1 @ 120 kg
2. For time:
100 Box Clean & Jerk @ 60 kg
EMOM 1 Tire Flip @ 230 kg
Time: 16:43 min
Video of final two mins (15 reps):
22102020
1. Back Squat - upto 200
2. EMOM 20 min
1st min
1 Bench Press @ 100
1 Split Snatch @ 80
2nd min
1 Tire Flip @ 230
1 Split Snatch @ 80
Video 19&20 mins
23102020
For time:
2K Skierg
EMOM 1 Squat Clean @ 100 kg
Time: 11:20 min
Video: Start vs. Final
24102020
1. For time:
1500 m Skierg (05:43)
30 DL @ 100 kg (08:05)
30 Burpee T2B
Time: 12:55 min
2. Split Jerk - upto 120 kg
26102020
1. Cluster - upto 120
2. For time:
100 Snatch @ 50 kg
EMOM
1st min 1 Tire Flip @ 230 kg
2nd min 1 Bench Press @ 100 kg
Time: 15:20 min
27102020
EMOM 20
1st min
2 DL
2 Hang Power Clean
2 Thruster @ 80 kg
2nd min
13 cal Skierg
20/20
28102020
1. Back Squat - upto 180 kg
2. 14 rounds
30 sec Tire Flip @ 230 kg - max reps
30 sec Rest
59 reps (5-5-4-4-4-4-4-4-4-4-4-4-4-5)
3. EMOM 10 min
1 Snatch @ 80 kg
5 T2B
30102020
1. Box & Hang Cluster - upto 6 x 1 @ 100 kg
2. Tire Flip technique - explosive (no leg support) & Single Arm.
Video - Single Arm Tire Flip @ 230
31102020
WOD “Ratana”
For time:
1990 m Skierg
29 Burpee
54 DB Snatch @ 22 kg
29 Pullup
54 Push Press @ 40 kg
29 DL @ 100 kg
54 Walking Lunges
29 Pushup
54 Air squat
1990 m Skierg
Time: 39:32 min
02112020
37 Tire Flips @ 230 kg
EMOM
1st min 1 Squat Clean @ 100 kg
2nd min 1 Thruster @ 100 kg
Time: 16:30 min
03112020
AMRAP 12 min
6 Hang Power Snatch @ 60 kg
6 Back Thruster @ 60 kg
6 Step up 50 cm @ 60 kg
4 rounds + 6 Snatch
04112020
1. Jerk - upto 120 kg
2. For time:
2K Skierg
EMOM 1 Jerk @ 100 kg
Time: 11:54 min
05112020
1. 8 rounds
20 sec Combo Pullup + T2B
10 sec Rest
20 sec Combo Pushup + 2 Shoulder Taps
10 sec Rest
20 sec Combo Air Squat + 2 Lunges
10 sec Rest
2. E2MO2M 10 min
12 cal Skierg
3 Tire Flips @ 230 kg
06112020
Combo
1 Power Clean
1 Hang Squat Clean
1 Jerk
upto 110 kg
Мнението беше редактирано от Vic на 06.11.20 15:07.
07112020
1. Clean & Jerk - upto 120
2. EMOM 14 min
1 Thruster @ 100 kg
2 Tire Flips @ 230 kg
09012020
GREGG ATLAS
For Time
10,000 lb Cumulative Back Squats
20 Burpees each time you rack the bar
Choose any weight to squat. Figure out how many reps it takes to reach 10,000 lbs and that’s your target. Re-rack the weight to rest or to change the weight. But for every re-rack, you owe a 20-burpee penalty.
Time: 03:08 min @ 100 kg / 45 reps / 0 penalties
10112020
1. Box Power Clean - upto 2 x 110 kg
2. For time:
2K Skierg
EMOM
1st min 1 Box Power Clean @ 100 kg
2nd min 1 Tire Flip @ 230
Time: 10:11 min
12112020
For max reps:
4 rounds:
30 sec WB @ 9 kg
30 sec Rest
30 sec T2B
30 sec Rest
30 sec Push Press @ 50 kg
30 sec Rest
30 sec Cal Row
30 sec Rest
1 min Rest
Result: 234 reps
13112020
1. SS 1 Back Squat + 1 Clean & Jerk - upto 200/120 kg
2. 4 rounds for max reps:
4 x
30 sec Tire Flip @ 230 kg
30 sec Rest
+
1 min Rest
Total reps: 76 @ 230 kg
16112020
For time:
30 Tire Flips @ 230
EMOM
1st min 1 Squat Clean @ 100 kg
2nd min 1 Thruster @ 100 kg
Time: 09:56 min
17112020
1. Back Squat - upto 200 kg
2. AMRAP 19 min
(Buy in: 35 Cal Row + 85 Box Jumps)
11 Rope Step up
16 Alt. KB Snatch @ 32 kg
5 rounds
18112020
1. Box Power Clean & Jerk - upto 110
2. For time:
25 KB Swing @ 32 kg
30 Cal Skierg
25 KB Swing
25 Cal Skierg
25 KB Swing
20 Cal Skierg
25 KB Swing
15 Cal Skierg
25 KB Swing
10 Cal Skierg
Time: 10:05 min
Идеята да преквалифицираш Концепт 2 генен тренажор на ски тренажор е 11/10
Идеята да преквалифицираш Концепт 2 генен тренажор на ски тренажор е 11/10
9/10 от трениращите при мен не са съгласни с теб - хич не им допада натоварването. Аз пък си го оценявам високо :D
21112020
49…
Growing old is a privilege denied to many…
Birthday WOD
For Time:
50 Tire Flips @ 230 kg
EMOM
1st min Clean @ 100 kg
2nd min Thruster @ 100 kg
Time: 14:00 min
23112020
1. 10 rounds:
20 sec Battle Ropes
10 sec Rest
20 sec Box Jump
10 sec Rest
20 sec Battle Ropes
10 sec Rest
20 sec Wall Ball
10 sec Rest
2. EMOM 7 min
1 Back Squat @ 160 kg
1 Split Snatch @ 80 kg
24112020
For time:
15 Back Squat @ 100 kg
30 TRX Row
10 Back Squat @ 100 kg
20 TRX Row
5 Back Squat @ 100 kg
10 TRX Row
Time: 02:46 min
25112020
“Combo 3000”
For time:
10 rounds
1 Power Clean @ 100 kg
1 Hang Squat Clean @ 100 kg
1 Jerk @ 100 kg
Time: 05:59 min
Video: Reps 9&10
27112020
1. Back Squat - upto 180 kg
2. “Death by Tire Flip”
7 min/rounds + 7 (35 reps) @ 230 kg
“Death by…”
EMOM For as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.
Мнението беше редактирано от Vic на 27.11.20 18:14.
30112020
1. Combo
Power Clean - pause - Thruster - Jerk
upto 120
2. For time:
2K Skierg
EMOM
1st min 1 Power Clean @ 100 kg
2nd min 1 Thruster @ 100 kg
3rd min 1 Tire Flip @ 230 kg
Time: 10: 40 min
01122020
1. SS Back Squat & Split Snatch - upto 180/80 kg
2. EMOM 10
1 Split Snatch @ 80 kg
5 T2B
03122020
1. Box Split Snatch - upto 2 x 80 kg
2. EMOM 16 min
1st min:
4 Back Squat @ 85 kg
4 Bench Press @ 85 kg
2nd min:
4 Back Squat @ 85 kg
4 Pullups
16/16
04122020
1. Box Power Clean + Thruster - upto 110
2. 10 rounds:
1st 30 sec 1 Power Clean @ 100 kg
2nd 30 sec 1 Thruster @ 100 kg
3rd 30 sec 1 Tire Flip @ 230 kg
07122020
1. EMOM 7
1 Box Squat Clean @ 100 kg
1 Inclined Bench Press @ 100 kg
2. For time:
1 K Skierg
EMOM
1 Box Power Clean @ 100 kg
Time: 04:45 min
09122020
1. Back Squat - upto 200 kg
2. AMRAP 15 min
10 Cal Skierg
Combo 1 Power Clean + 1 Hang Cluster @ 80 kg
12 rounds
Мнението беше редактирано от Vic на 09.12.20 15:52.
10122020
1. Clean & Jerk - upto 120 kg
2. EMOM 12 min
1 Power Clean @ 100 kg
3 Pullups
6 Pushups
9 Air Squats