Дневникът на Vic (CVFMHI)

02062023

1. EMOM 6 min
1 Squat Clean @ 120 kg

1 min Rest

EMOM 6 min
1 Power Clean @ 100 kg
1 Hang Squat Clean @ 100 kg
1 Squat Clean @ 100 kg

2. Playing with the Clubbell 10 kg

3. Old dog, new tricks - Crossovers

05062023

1. E2MO2M 10 min
1 Squat Clean @ 120 kg
2 Push Press @ 100 kg
2 KB Snatch @ 50 kg

2. 100 Sledge Hammer @ 8 kg 02:57 min

3. Bumper Plate 20 kg Flip& Catch

06062023

1. KB Combo @ 50 kg

2. Back Squat - upto 180 kg

3. EMOM 20 min
1 Box Jump @ 100 cm
1 Box Rope over @ 100 cm
1 Devil Press @ 2 x 20 kg
1 Box Rope over @ 100 cm

12062023

10 rounds
20 Short Lateral Shuttles
10 HR Pushups
3 Squat Clean @ 80/80/90/90/100/100/110/110/120/120 kg

Time: 34:13 min

13062023

25 rounds
200 m Skierg
2 Tire Flips @ 230 kg

Time: 33:01 min

15062023

1. Power Bear Combo - upto 110 kg
1 DL
1 Hang Squat Clean
1 Jerk
1 Back Squat
1 Back Jerk

2. Playing with the Clubbell 10 kg

16062023

For time:
21 Sandbag Clean @ 63 kg
21 Box Jump @ 51 cm
21 Burpee -on-plate
14 Squat Clean @ 80 kg
14 Box Jump @ 61 cm
14 Burpee Pullup
7 Cluster @ 100 kg
7 Box Jump @ 78 cm
7 Burpee Bar Pullover

Time 29:50 min

19062023

1. EMOM 5 min
1 Squat Clean @ 120
1 Push Press @ 100

2. 100 Clubbell Single Swipe Alternating Catch @ 15 kg

Time: 07:33

________

20062023

EMOM 15 min
1 Power Clean @ 100
1 Burpee Box Jump @ 100 cm
1 Burpee Bar Pullover

22062023

12/9/6/3/1 Squat Clean @ 90/100/110/120/130

26062023

20 rounds
1 Squat Clean @ 100 kg
3 Pullups
6 HR Pushups

Time: 18:30 min

28062023

10 rounds
1 DL @ 192 kg (Trap bar)
1 Cluster @ 100 kg

03072023

1. Squat Clean - upto 120

2. EMOM 10 min
2 Devil Press @ 2x32 kg KB Alternating Snatch & Clean + Push Press
1 Squat Clean @ 100 kg

3. 10 rounds
1 Tire Flip @ 230 kg
1 Bar Pullover

Time: 03:10 min

04072024

10 Burpee Squat Clean @ 120 kg
20 S.A. Devil Press @ 46 kg
30 Burpee Pullups
40 Burpee Box Jump @ 100 cm

Time: 41:42 min

06072023

10 rounds
1 Squat Clean @ 100 kg
2 Single Arm Barbell Snatch @ 50 kg

Video: Round 10

07072023

1. AMRAP 10 min
250 m Row
2 Rope Climbing

6 rounds

2. Clubbell & Gada variations

10072023

EMOM 18 min
min 1 1 Hang Squat Clean & Jerk @ 110 kg
min 2 2 Single Arm Barbell Snatch @ 50 kg

12072023

EMOM 10 min
1 Cluster @ 100 kg
1 Tire Flip @ 230 kg

1 min Rest

EMOM 5 min
1 Squat Clean @ 100 kg
2 Tire Flips @ 230 kg

13072023

“The Reckonning” variation
Team work 50:50

1600 m Row
100 rounds
1 Sandbag Clean @ 42 kg
1 Body Blaster
1600 m Row

Time: 50:20 min

17072023

E2MO2M 10 min
1 Squat Clean @ 120 kg
1 Push Press @ 100 kg
200 m Row

21072023

1. Jerk + Front Squat - upto 120 kg

2. E2MO2M 10 min
1 Squat Clean @ 120 kg
1 Sandbag Clean @ 63 kg
1 KB Snatch @ 2 x 32 kg
2 S.A. DB Snatch @ 46 kg

24072023

1. Jerk - upto 110 kg

2. 20 rounds
1 Squat Clean @ 100 kg
1 Tire Flip @ 230 kg

Time: 13:05 min

28072023

1. Reverse Combo:
1 Jerk
1 Front Squat
1 Squat Clean
Upto 120 kg

2. EMOM 10 min
1 Hang Power Clean @ 100 kg
2 DB Snatch @ 46 kg

3. Burpee Box Rope over @ 101 cm

31072023

1. Clean & Jerk - upto 120 kg

2. EMOM 10 min
1 Squat Clean @ 100 kg
max reps Burpee Box Jump @ 89 cm

Score: 25 reps

01082023

1. E2MO2M 10 min
1 Bench Press @ 100 kg
1 Back Squat @ 150 kg
1 Box Jump @ 100 cm
1 Rope Wall
2 Box Rope over @ 100 cm

2. Rope Wall Variation:

————————————

02082023

1. Clubbell 20 kg

2. Macebell 10 kg

03082023

AMRAP 12 min
40 cal Row
30 DL @ 142 kg (Trap Bar)
20 Burpee - over - bar
Max reps Squat Clean @ 120 kg

Score 94

—————————————————-

04082023

EMOM 16 min
min 1 1 Rope Wall variation
min 2 20 Sledge Hammer @ 10 kg Macebell

Video

07082023

E3MO3M 15 min
1 Squat Clean @ 120 kg
1 Rope Wall variation
2 Single Arm Barbell Snatch @ 50 kg

08082023

4 rounds
30 sec 1 Back Squat @ 180 kg
30 sec Rest
30 sec 6 Clubbell Single Swipe Alt. @ 20 kg
30 sec Rest
30 sec 6 Clubbell Pushups (3+3)
30 sec Rest

10082023

12 Hang Squat Clean @ 90 kg
9 Hang Squat Clean @ 100 kg
6 Hang Squat Clean @ 110 kg
3 Hang Squat Clean @ 120 kg
1 Hang Squat Clean @ 130 kg

14082023

1. 10 rounds
200 m Row
1 Squat Clean @ 120 kg

Time: 18:06 min

Video: Final round

2. 1 min 1 Back Squat @ 150 + 1 Push Press @ 100 kg
2 min 2 BS + 2 PP
3 min 3 BS + 3 PP
4 min 4 BS + 4 PP

Total 10 min

Video: Final 4 min

15082023

E3MO3M 15 min
1 Rope Wall variation
2 Wall Walk
3 Box Jump @ 100 cm
4 Push Press @ 2 x 32 kg KB

————————————-

16082023

1. Back Squat - upto 200 kg

2. Jerk - upto 120 kg

3. EMOM 10 min
10 Sledge Hammer @ 10 kg
3 Tire Flip @ 230 kg

18082023

1. E2MO2M 10 min
1 Squat Clean @ 120 kg
1 Push Press @ 100 kg
150 m Skierg

2. EMOM 10 min
5 Box Jump
6 KB Swing @ 50 kg
7 Pushups

22082023

1. Squat Clean - upto 120

2. EMOM 7 min
1 Squat Clean @ 100 kg
1 Wall Walk

3. Playing with the Monster Clubbell 20 kg

23082023

Odd Heavy Objects WOD
10 rounds
Box Jump @ 2 Tires 52+40 cm
Tire Flip @ 230+80 kg
Stacking the Smaller Tire 80 kg on top of the Bigger Tire

24082023

1. Back Squat - upto 200 kg

2. Playing with Monster Clubbel 20 kg.

28082023

1. 5 rounds
1 Squat Clean @ 120 kg
2 DB Snatch @ 46 kg

2. 10 rounds
1 Bar Pullover
2 Box Jump @ 93 cm

3. DB 46 kg & Clubbell 20 kg variations.

01092023

1. E3MO3M 15 min
1 Burpee Squat Clean @ 110 kg
2 Devil Press @ 46 kg
3 Burpee Pullups
4 Burpee Box Jump @ 93 cm

2. Rotational KB Swing 50 kg

3. KB Swing 98 kg

04092023

25 rounds
1 Body Blaster
1 Squat Clean @ 100 kg

Time: 20:54 min

05092022

1. E3MO3M 15 min
1 Back Squat @ 180 kg
10 Incl. Pushups
4 Box Jump @ 93 cm
6 Clubbell Combo @ 20 kg

2. Tire Back Flip @ 80 kg

07092023

My type of cardio 💪

15 rounds
200 m Skierg
1 Tire Flip @ 230 kg
1 Tire Back Flip @ 80 kg

Time: 22:44 min

08092023

1. Combo
Hang Clean + Squat Clean - upto 120 kg

2. EMOM 10 min
1 Body Blaster
1 Hang Power Clean @ 100 kg
1 Squat Clean @ 100 kg