Tréninkový deník

Workout 7. 10. 2018

A. Warm up

SU/DU max reps for time - 10 minutes

B. Strength

E2OM 10 RFT

1-8 round x 6 reps 70-80% max weight

9-10 round x max reps 70-80% max weight

C. For time: 300 Hundred From Hell
30 Calories of ROW
30 Burpees
30 T2B

30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups

30 Kettlebell Swings (32/24 kg)
30 Sit-Ups

30 Dumbbell Push Press (55/35 lb DBs)
30 Push-Ups

Workout 24.9.2018

A.

Running 10 minutes

B.
3+3+3 - 6+6+3 - 9+9+3 - complete reps for time of 15 minutes:
Power Snatch 35/20
Front Squats 35/20
MU/CH2B

C.

3+3+3 - 6+6+3 - 9+9+3 - complete reps for time of 15 minutes:
Power Clean 50/30
Back Squats 50/30
HSPU

D.

3+3+3 - 6+6+6 - 9+9+9 - complete reps for time of 15 minutes:
Deadlift 70/50
Burpee Over Bar 60/35
T2B

Workout 23.9.2018

A.

Single unders 10 minutes for maximum reps.

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
Burpee

C.

In teams of 2, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 - 50 CAL Row
Station 2 - 50 Push-Ups
Station 3 - 50 Dumbbell Push Press
Station 4 - 50 Box Jump 60/50
Station 5 - 100 Sit Up

Workout 13.9.2018

Workout 12.9.2018

A. Warm up - E2MOM 10 minutes

15 Air squats

10 Push ups

15 Sit ups

B.

30 Burpees

50/100 DU/SU

30 Power Cleans (60/35 kg)

20 Box Step-Overs with Dumbbells (25/17,5 kg DBs)

30 Burpees

50/100 DU/SU

30 Power Cleans (60/35 kg)

20 Box Step-Overs with Dumbbells (25/17,5 kg DBs)

30 Burpees

CROSSFIT OPEN 2017

Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells

Workout 17.3

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted. 

Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

Workout of the day 9.10. 2016 (GYM crossfit Tábor)

A. Warm up 5 minute per 1 minute

10 Burpees

B. WOD Baltimore 2 rounds

1000m Rov

20 x Clean + Jerk 52kg

20 x Push ups

20 x Rings Pull ups

20 x KB Swing 24kg

C. WOD Six rounds of suck

4 x Power Clean 75kg

6 x HSPU

8 x Strict Pull ups

10 x Deadlifts 100kg

20 x T2B

Workout of the day 10.4. 2016 (MAFIA)

A. Warm up 5 minute/per minute

10 DU + 10 Box Jump

B. Strength 10 - 9 - 8 .....1

Deadlift 130/100/70/40

C. TECHNIQUE

Squat Clean

D. WOD METCOM 5 reps. 2 minutes - 6 rounds

Thrusters barbell 20/9

CH2B Pull ups

Barbell swing 30/15

Workout of the day 3.4. 2016 (MAFIA)

A. Warm up 5 minute/per minute

25 x DU + 10 sit up

B. TECHNIQUE

Deadlift

Squat

Clean

Snatch

C. WOD + little Murphy couple

POWERLITING

100 Pull ups

200 Push ups

300 Squats

D. Technique

Kipping T2B/Pull ups/Muscle up

Workout of the day 27.3. 2016

A. Warm up - 5 minutes/per minute

25 x DU + 10 sit up

Next

Mobility

B. WOD The Open 16.5 for time

21-18-15-12-9-6-3
Thrusters
Burpees

M 95 lb. F 65 lb.

B/altern. WOD

Každou minutu 4 burpees

C. Technique

Kipping pull ups/Muscle up

Workout of the day 20.3. 2016

A. Warm up - 5 minutes/per minute

6 x burpees + 10 sit up

Next

Mobility

B. WOD little The Open 16.4  Time Cap 13 minute

35 Deadlift 105/70/45

35 Wall ball 9/6

35 CaL ROW

35 HSPU

C. Technique 

Kipping pull ups/Muscle up 

Workout of the day 12.3. 2016

A. Warm up - 5 minutes/per minute

10 x pull up + 10 sit up

Next

Mobility

B. WOD Filthy Fifthy for time

50 box jumps with a 24-inch box - Výskok na bednu

50 jumping pullups - Shyb s odrazem z bedny

50 kettlebell swings 45 pounds - Zdvih kettlebelu nad hlavu

50 walking lunge steps - Výpady

50 knees to elbows - Zdvih nohou a nohy k loktům - břicho

50 reps of push press with 45 pounds - Výraz nad hlavu s 20 tyčí

50 back extensions - Hyperextenze

50 wallballs using a 20-pound ball - Dřep s výhozem medicimbalu 9 kg do 3 metrů

50 burpees (dropping all the way to the floor) - Anlgličák

50 double-unders - Švihadlo

Workout of the day 8.3. 2016

A. Warm up - 5 minutes/per minute

5 x burpee + 10 sit up

Next

Mobility

B. BARBARA 3 rounds for time

20 Pull ups
30 Push ups
40 Sit ups
50 Air squats

C. WOD 12 AMRAP

1 Snatch 60/35
2 Power clean 60/35
4 Front squat 60/35
5 CH2B 

Workout of the day 7.3. 2016

A. Warm up - 50 x - 5 minutes

Box jump 75 cm

Next

Mobility

B. Strength - Back squats - Every 2 minutes, for 10 minutes (5 sets):

*Set 1 - 6 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 reps @ 90%
*Set 5 - 1 rep @ 95% 

C. WOD for time

60 Box jump 75

Workout of the day 5.2. 2016

A. Warm up

1000 meters Row

Next

Mobility

B. WOD GRACE

30 Clean and Jerk (135/70lb)

(Nadhoz 60/30kg)

C. Technique

Kipping Pull ups

Butterfly Pull ups

T2B

Workout of the day 11.1. 2016

100/300 DU/SU (dvojskoky/jednoduché)

50 x Air squats

45 x sit ups (sed leh)

40 x walking lunges (výpady)

35 x push ups (kliky)

30 x box jump a 20-inch box (50 cm skoky na bednu)

25 x toes to bar (špičky k tyči)

20 x burpees (angličáky)

15/30 x pull ups/jumping pull ups (shyby)

10 x HSPU/wall climb (klik ve stojce/šplh na zeď)

Workout of the day 10.1. 2016

A. Warm up

Mobility

B. EMOM 9 minutes per minute - 9 series 

1-2-3-4-5-6-7-8-9

Clean + Jerk (70kg) (Nadhoz)

C. WOD - AMRAP 15 minutes

15 Thruster 45 kg

15 T2B

15 Burpee (angličáky)

15 Ring dips

Workout of the day 7.1. 2016

A. Warm up 5 minute per 1 minute

13 x Push up + 10 Sit up

B. Strength 

Ten round max reps. unbroken Time cap 40 minutes

Bench 80/30 kg

Pull ups/Barbell lying pull up

HSPU/Wall climb

OVHS 40 kg/20/10 kg

C. WOD Time cap 10:30 min 

21-15-9

T2B

Clean barbell alter. 27,5/15 kg

GH sit-up medi 10/6 kg

Workout of the day 6.1. 2016 

10-9-8-7-6-5-4-3-2-1 (part B)

A.

50 Box jump - (60 cm)

B.

Back squat (80/40kg) (zadní dřep)

Lunge (45/30kg) (výpady na každou nohu)

Front squat (45/30kg) (přední dřep)

Deadlift (80/40kg) (mrtvý tah)

použití jedné osy, z toho plynoucí změna vah

C.

30 Burpee (angličáky)

Workout of the day 4.1. 2016

50/150 DU/SU (dvojskoky/jednoduché)

45 x sit ups (sed leh)

40 x walking lunges (výpady)

35 x box jump a 24-inch box (60 cm skoky na bednu)

30 x toes to bar (špičky k tyči)

25 x push ups (kliky)

20 x burpees (angličáky)

15 x pull ups (shyby)

10 x thruster 60/30 kg (dřep v předu s výrazem činky nad hlavu)

5 x ring dips (kliky na kruzích)

4 x deadlift 100/50 kg (mrtvý tah)

3 x clean 60/30 kg (nadhoz)

2 x snatch 60/20 kg (trh)

1 x HSPU (klik ve stojce)

Workout of the day 3.1. 2016

A. Warm up 5 minute per 1 minute

10 Burpees

B. WOD Baltimore 2 rounds

1000m Rov

20 x Clean + Jerk 52kg

20 x Push ups

20 x Rings Pull ups

20 x KB Swing 24kg

C. WOD Six rounds of suck

4 x Power Clean 75kg

6 x HSPU

8 x Strict Pull ups

10 x Deadlifts 100kg

20 x T2B

Workout of the day 2.1. 2016

A. Warm up 5 minute per 1 minute

20 x DU + 10 Wall ball 5 kg

B. Strength Wendler

Squats - 3 round - 5 reps

91 - 105 - 120

Výpony - 3 round - 5 reps

100 - 115 -130

Next

Přednožování

Zanožování

C. WOD for time - 50-40-30-20-10 for time

DU

Lunge steps dumbell 20 kg

Deadlift dumbell 25 kg

Front squats 70 kg

Biceps Pull ups

Workout of the day 30.12. 2015

A. Warm up 5 minute per 1 minute

8 x Burpee + 8 Sit ups medi 10kg

B. Strength Wendler

Deadlift - 3 round - 5 reps

91 - 105 - 120

Snatch - 3 round - 5 reps

42 - 50 -55

Next

OHS

Hyperextenze

C. WOD for Time - 50-40-30-20-10 reps

T2B

Snatch dumbell alt. 20kg

C2B Pull ups

Front Squats 70kg

HSPU 15cm

Workout of the day 22.12. 2015

A. Warm up 5 minute

DU

B. Strength 10 EMOM

1. minute 10 Box jump 60cm

2. minute 3 x Power Clean 70kg

C. METCOM Chomutov - 5 roudns

10 x Pull ups

7 x Thrusters 40kg

20 x DU

Time 9:55 (slabota)

D. Tabata - CORE

KB swing

Superman

Workout of the day 19.12. 2015

A. Warm up 2 rounds

50 m Bear crowl

20 x Air squats

10 x Push ups

B. Chomutov - 5 roudns

1. minute 20 m Sled push (tlačení saní)

2. minute 20 x KB Swing 24kg

3. minute 20 m Handstand walking (40)

4. minute 20 x Snatch with KB 24 kg

C. 2 x Tabata 

T2B

2 minute rest.

Sit ups with medi 9kg

Workout of the day 13.12. 2015

WOD

800 m Row
15 x Deadlift its own weight

30 x Burpee

50 x Lunge steps (25+25)

15 x T2B

50 x Sit up

15 x Dips

15 x Pull up

30 x Box jump

800 m Row

Military

25 x 5 x 3

35 x 5 x 3

40 x 5+ x 3

Clean

30 x 5 x 3

35 x 5 x 3

45 x 5+ x 3