Дневникът на Vic (CVFMHI)

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

29102020

1. Box Power Clean & Jerk - upto 110

2. Rowing & Skierg intervals.

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

0

06112020

Combo
1 Power Clean
1 Hang Squat Clean
1 Jerk
upto 110 kg

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

11112020

1. Thruster - upto 120 kg

2. Heavy KB Swing - upto 98 kg

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

26112020

AMRAP 20 min
25 Cal Skierg
11 Push Press @ 60 kg

9 rounds

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.

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

02122020

1. Jerk - upto 120

2. Box Cluster - upto 110 + 5 x 100

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

10122020

1. Clean & Jerk - upto 120 kg

2. EMOM 12 min
1 Power Clean @ 100 kg
3 Pullups
6 Pushups
9 Air Squats