AUGUST 2017 TRENING
ut 01.08.2017 Trening: "The Sunny Waves"

Part A:
2 Rounds:
  1: 12 Standing Overhead Dumbbell Press @2x16kg
  2: 8 DB Standing Biceps Curls @16kg

1 Round:
  20 Push-Up [kliky]

Part B:
1400m Swimming [Plavanie] #42 (56x25m) @Prellenkirchen, Österreich

Part C: STRONGMAN #4 s Michalom Králikom
Phase 1: Warm-Up
1km Run (Time 5:59, A.Speed: 10.03 km/h, 86 Cal)

3 Rounds:
  1: Incline 15° DB Bench Press
          Rounds: 15@22kg, 15@22kg, 12@24kg
  2: 5 Neutral Grip Pull Ups [neutralne zhyby]

2 Rounds:
  Pull-Ups   10, 7

Phase 2: Strongman
2 Double Rounds:
  1: Shoulder Tap Push-Up [kliky s rukou na rameno]
          Rounds: 16,11 | 10,11
  2: Sledgehammer Tire strikes
          Rounds: 15,16 | 15,17
  3: 16m Prowler Rope Pulling [pritahovanie prowlera lanom]
      & 16m Low Bar Prowler Push [nizky prowler push]
          Rounds: @30kg,25kg | 20kg,20kg
  4: 8m Farmer’s walk @KB2x24kg
          Rounds: 24m,24m | 24m,32m
  5: Standing 3-Point KB Row @16kg
          Rounds: 13,14 | 18,16

Strečink
st 02.08.2017 Trening: "The Sparkling Sea"

Part A:
650m Swimming [Plavanie] #43 (26x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Warm-Up
2 Rounds:
  1: Barbell Bench Press   15@20kg, 10@50kg
  2: Back Squat                  10@20kg, 10@50kg

Phase 2: “JUSTIN” HERO WOD
30-20-10 Reps for Time:
  1: Back Squats (Bodyweight) @80kg
  2: Bench Presses (Bodyweight) @80kg
  3: Strict Pull-Ups
(Total Time 32:15)
          Time: --30-- | --20--   | --10--
           1:       4:38  |  20:00  |  29:00
           2:     10:38  |  24:04  |  30:35
           3:     15:18  |  27:20  |  32:15

Phase 3: Afterparty
3 Rounds:
  10 Standing Biceps Barbell Curl @20kg 
št 03.08.2017 Trening: STRONGMAN #5 s Robom "The Tropic"

Phase 1: Warm-Up
1 Round:
  10 Pull-Up
1 Round:
  1200m Run (Time 6:49, A.Speed: 10.56 km/h, 104 Cal)
2 Rounds:
  12 Incline 30° DB Bench Press @22kg
1 Round:
  12 Pull-Up

Phase 2: Strongman
5 Rounds:
  1: 34m Farmers walk @DB2x25kg
  2: 18 Sledgehammer Tire strikes
  3: 10m Reverse Sled Drag [Sane vzad] @60kg
  4: 35m Overhead Rope Carry
  5: Rope waves (35,35,35,40,42)
  6: 8m Prowler Rope Pulling [pritahovanie prowlera lanom] @25kg
       & 8m Low Bar Prowler Push [nizky prowler push] @25kg
  7: 40m Prowler Push Sprint @10kg

Phase 3: Afterparty
5min Foam Rolling
pi 04.08.2017 Trening: "Heavysun"

200m Swimming [Plavanie] #44 (8x25m) @Prellenkirchen, Österreich
so 05.08.2017 Trening: "Fucked Up"

Part A: "Your shit's fucked up" WOD
For Time (1:29:13):
  1: 105 Neutral Grip Pull-ups          (17:35)
  2: 10 Man-makers @DB2x10kg     (21:40)
  3: 84 Dips                                          (31:30)
  4: 20 Deadlifts @60kg                     (35:35)
  5: 63 Push-ups                                  (39:50)
  6: 30 Deadlifts @60kg                     (44:40)
  7: 42 Back Squats @60kg                (52:44)
  8: 40 Man-makers @DB2x6kg     (1:10:25)
  9: 21 Burpees                                 (1:13:33)
  10: 2000m Run, 174Cal                (1:29:13)

Part B:
650m Swimming [Plavanie] #45 (26x25m) @Prellenkirchen, Österreich
ne 06.08.2017 Trening: "The Rainy Violist"

Phase 1: Warm-Up
2 Rounds:
  10 Pull-Ups

Phase 2: Cleans
7 Rounds:
  Power Clean
      Rounds: 2@40kg, 4@40kg, 2@50kg, 4@50kg, 4@50kg, 4@50kg, 4@50kg

Phase 3: Double Power WODdrive
10 Rounds (Time 18:00):
  1: 2 Deadlift @50kg
  2: 2 Power Clean @50kg
  3: 2 Front Squat @50kg
  4: 2 Push Jerk @50kg
  5: 2 Back Squat @50kg
      Note: Use same bar load throughout [Použi rovnakú záťaž po celú dobu]

Phase 4: Strength
3 Rounds:
  1: 12 Barbell Bench Press @60kg
  2: Cable Crossover [Strihy na protismernej kladke v stoji]
      Rounds: 8@32kg, 6@32kg, 10@27kg

Phase 5: Strong
10 Unbroken Rounds (Time 10:15):
  35m Overhead Rope Carry

Phase 6: Afterparty
1 Round:
  1: 16 DB Standing Biceps Curls @10kg
  2: 16 Standing Biceps Cable Curl [spodná T kladka] @36kg
  3: 7 Pull-Ups
po 07.08.2017 Trening: "Deep Pool"

400m Swimming [Plavanie] #46 (16x25m) @Prellenkirchen, Österreich
ut 08.08.2017 Trening: "Summerthorn"

Phase 1: Warm-Up
3 Rounds:
  10 Pull-Ups

1 Round:
  9 Deadlifts @60kg

Phase 2: “OPEN 11.2” WOD
As Many Reps as Possible in 15 minutes:
  1: 9 Deadlifts @70kg
  2: 12 Push-Ups
  3: 15 Box Jumps @50cm
(Total: 6 Rounds + 29 reps)

1 Round:
  10 Pull-Ups

Phase 3: Strong
4 Rounds (Time 18:00):
  1: 12/12 Sledgehammer Tire strikes
  2: 1/1 Facing Rope Pull from Plank position

Phase 4: Abdominal Cooldown
4 Rounds(Tabata Interval 20s/10s):
  1: Crunches [Priame skracovacky]
      Rounds: 13, 12, 13, 13 (Total: 51)
  2: Scissors [Vertical strihy]
      Rounds: 21, 18, 18, 18 (Total: 75)
st 09.08.2017 Trening: "Jenynne"

1500m Swimming [Plavanie] #47 (60x25m) @Prellenkirchen, Österreich
   after 1000m: 20 Push-Up [kliky]
   after 1250m: 30 Push-Up [kliky]
št 10.08.2017 Rest day
pi 11.08.2017 Trening: "Zeanynore"

Phase 1: Warm-Up
1500m Run (Time 8:52, A.Speed: 10.15km/h, 130Cal)

Phase 2: Modified “OPEN 13.5” WOD
5 Rounds (Time 22:40):
  1: 15 Thrusters @40kg
  2: 15 Chest-to-Bar Pull-ups

Phase 3: Strength I
3 Rounds:
  1: Incline Dumbell Bench Press
      Rounds: 15° 15@24kg,  15° 12@26kg,  15° 12@28kg
  2: Mid Row
      Rounds: 15@50kg, 15@59kg, 12@64kg

Phase 4: Strength II
2 Rounds:
  1: Triceps pushdown with cable [Y kladka]
      Rounds: 15@50kg, 12@50kg
  2: Cable Rope Triceps Pushdown [lano]
      Rounds: 12@23kg, 12@23kg

Phase 5: Abdominal Cooldown
4 Rounds (Interval 20s/10s):
  1: Right Side Oblique crunches   15,12,11,10 (Total:48)
  2: Left Side Oblique crunches      15,12,11,10 (Total:48)
so 12.08.2017 Trening: "Lost Halflings"

Part A:
  1250m Swimming [Plavanie] #48 (50x25m) @Prellenkirchen, Österreich
      Total Time: 44:00 (Time after 1000m 34:40, Speed: 52s/25m)

Part B: Hiking
  Route: Hundsheim (AT) - Güntherhöhle - Höhle Zwergenloch - Hundsheim (AT)
  Distance 3.18km, Time 1:24:26, Energy 252kcal, Ascence 165m
ne 13.08.2017 Trening: "Norone"

Phase 1: Warm-Up
1500m Run (Time 8:14, A.Speed: 10.93km/h, 129Cal)

Phase 2: “THE 540” WOD
For Time (Time 20:25):
  1: 50 Plate Overhead Lunges @20kg   (Time after  2:47)
  2: 40 Pull-Ups                                         (Time after  8:12)
  3: 30 Thrusters @40kg                          (Time after 12:12)
  4: 20 Burpees                                          (Time after 14:48)
  5: 10 Squat Cleans @60kg                     (Time after 20:25)

Phase 2: Afterparty
3 Rounds:
  Barbell Biceps curls   12@20kg, 10@30kg, 4@35kg

2 Rounds:
  Incline 60° DB Press   10@24kg, 8@26kg

1 Round:
  12 Neutral Grip Pull Ups [neutralne zhyby]
po 14.08.2017 Trening: "Yenelle"

Part A:
Phase 1: “WES” HERO WOD
For Time:
  420m Run (12x35m) with 20kg Sandbag
 (Time after 3:00)
Then:
  14 Rounds of:
      1: 5 Strict Pull-Ups
      2: 4 Burpee Box Jumps @50cm
      3: 3 Cleans @60kg
 (Time after 34:00)
Then:
  420m Run (12x35m) with 20kg Sandbag
(Total time 37:58)

Phase 2: Afterparty
3 Rounds:
  Triceps pushdown with cable [Y kladka]  20@50kg, 8@64kg, 6@64kg
1 Round:
  10 Neutral Grip Pull Ups [neutralne zhyby]

Part B:
600m Swimming [Plavanie] #49 (24x25m) @Prellenkirchen, Österreich
ut 15.08.2017 Trening: "Cacuacoatl"

Part A:
Phase 1: “LOREDO” HERO WOD
6 Rounds For Time (28:47):
  1: 24 Air Squats
  2: 24 Push-Ups
  3: 24 Walking Lunges
  4: 400 Meter Run (Total 2400m, 239Cal)
      Round Times:
      1  |  04:28  |  04:28
      2  |  09:28  |  05:00
      3  |  14:23  |  04:55
      4  |  19:14  |  04:51
      5  |  24:06  |  04:52
      6  |  28:47  |  04:41

Phase 2: Strength
3 Rounds:
  1: Incline 15° DB Bench Press
          Rounds: 12@24kg, 12@26kg, 12@30kg
  2: 7 Wide Neutral Grip Pull Ups [široké neutrálne zhyby]

Phase 3: Legs Afterparty
3 Rounds:
  1: 12 Leg Extension [Predkopavanie] @45kg
  2: 15 Prone Leg Curl [Zakopavanie] @30kg

Part B:
500m Swimming [Plavanie] #50 (20x25m) @Prellenkirchen, Österreich
st 16.08.2017 Trening: "Silent Light"

Part A:
Phase 1: Warm-Up
1 Round:
  10 Hang Power Clean @20kg

2 Rounds:
  1: 10 Deadlift @60kg
  2: 5 Pull-Up

Phase 2: “DONNY” HERO WOD
21-15-9-9-15-21 Reps For Time (27:40):
  1: Deadlifts @90kg
  2: Burpees

Phase 3: Cooldown
1 Round:
  10 Pull-Up

Part B:
550m Swimming [Plavanie] #51 (22x25m) @Prellenkirchen, Österreich
št 17.08.2017 Trening: "Bloodheart"

500m Swimming [Plavanie] #52 (20x25m) @Prellenkirchen, Österreich
pi 18.08.2017 Trening: "Broken Boy of Summer"

Phase 1: Warm-Up
2 Rounds:
  Pull-Up   15, 7

2 Rounds:
  Power Clean  10@20kg, 2@50kg

Phase 2: “INCREDIBLE HULK” WOD
AMRAP in 20 minutes:
  1: 5 Deadlifts @50kg
  2: 5 Power Cleans @50kg
  3: 5 Front Squats @50kg
  4: 5 Push Press @50kg
  5: 5 Back Squat @50kg
(Total: 7 Rounds, 35 reps of each)

Phase 3: Weightlifting Party
2 Rounds:
  1 Power Clean @70kg

4 Rounds:
  Clean @ Jerk  1@70kg, 1@70kg, 1@75kg*, 1@75kg* (*: New PB)

Phase 4: Countdown
8 Rounds (8-7-6-5-4-3-2-1):
  1: Pull-Up
  2: Parallel bar dips

Phase 5: Shoulders
3 Rounds:
  1: 15 Steering Wheels (Each Side) [tocenie kotucom pred sebou] @10kg
  2: 10 Alternating DB Upright Rows [veslo stoj] @12kg

1 Round:
  6 Incline 60° Dumbbell Press @26kg

Phase 6: Abdominal Cooldown
1 Round:
  1: 30 Crunches [Priame skracovacky]
  2: 30 Scissors [Vertical strihy]
  3: 12 Right Side Oblique crunches
  4: 12 Left Side Oblique crunches
so 19.08.2017 Rest day (Jaskyňa Driny, Smolenice)
ne 20.08.2017 Trening: "Red Light"

Phase 1: “IT’S A TRAP!” CROSSFIT DARKSIDE BENCHMARK WOD
For Time:
  100 Burpees
  200 meter Run to start, then again every 2 minutes
      Note: The workout begins with a 200 meter run. Then perform burpees until the 2:00 mark and run another 200 meters. So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform burpees in the remaining time until the next 2 minute mark is reached…until 100 burpees are completed.
(Total: 8 Rounds, Time 15:50, 1600m Run, 154Cal)

Phase 2: Strength
4 Rounds:
  1: Barbell Bench Press    10@60kg, 10@60kg, 8@80kg, 6@90kg
  2: Neutral Grip Pull-ups  7,7,7,7

Phase 3: Afterparty
4 Rounds:
  1: 8 Standing Biceps Barbell Curl @30kg
  2: 80 Single Unders

1 Round:
  1: 80s Plank
  2: 12/12 Hanging Side-to-Side Knees [Dvíhanie kolien do strán vo vise na hrazde]
  3: 10 T2B
po 21.08.2017 Trening: "Grey Beta"

Phase 1: Warm-Up
1 Round:
  1: Back Squat 15@20kg
  2: Deadlift 15@50kg

Phase 2: “HOLBROOK” HERO WOD
10 Rounds For Time (28:58):
  1: 5 Thrusters @50kg
  2: 10 Pull-Ups
  3: 100 meter Sprint
  4: 1 minute Rest

Phase 3: Afterparty
2 Rounds:
  1: 15 Deadlift @50kg
  2: 15 Back Squat @50kg

2 Rounds:
  1: Triceps pushdown with cable [Y kladka]
      Rounds: 15@64kg, 20@55kg
  2: DB Standing Biceps Curls
      Rounds: 10@14kg, 10@12kg
ut 22.08.2017 Trening: "Brown Hill"

Phase 1: “MARTIN” WOD
For Time:
    800 meter Run          (Time after 3:58)
  Then 8 Rounds of:      (Time after 16:49)
    1: 8 Push-Ups
    2: 8 Pull-Ups
    3: 8 Air Squats
  Then:
    800 meter Run          (Time after 21:19, 163 Cal)

Phase 2: “BLACK AND BLUE” WOD
5 Rounds for Time (Time 13:58):
  1: 10 Power Cleans @50kg
  2: 10 Burpees

Phase 3: Strong
4 Rounds - Each 2 min:
  1: 35m Prowler Push @50kg
  2: 20 Sit-Up
       20s Rest

1 Round:
  35m Prowler Push Sprint @25kg   (Time 31s)
st 23.08.2017 Trening: "Mystic Water"

Part A:
Phase 1: “FELIX THE CAT” HERO WOD
6 Rounds for Time (Time 30:50):
  1: 9 Burpees
  2: 9 Box Jumps @50cm
  3: 9 Pull-Ups
  4: 9 Thrusters @40kg
  5: 9 Toes-to-Bar

Phase 2: Strength
4 Rounds:
  Decline Barbell Bench Press
      Rounds: 16@40kg, 12@60kg, 10@80kg, 8@90kg

2 Rounds:
  Cable Crossover [Strihy na protismernej kladke v stoji]
      Rounds: 15@23kg, 13@23kg

2 Rounds:
  Standing Biceps Cable Curl [spodná T kladka]
      Rounds: 16@36kg, 12@41kg

1 Round:
  Cable Rope Triceps Pushdown [lano]  25@23kg

1 Round:
  Triceps pushdown with cable [Y kladka]  10@50kg

Part B:
1000m Swimming [Plavanie] #53 (40x25m) @Prellenkirchen, Österreich
št 24.08.2017 Trening: "Late Night"

1000m Swimming [Plavanie] #54 (40x25m) @Prellenkirchen, Österreich
pi 25.08.2017 Trening: "Beetle"

Part A:
Phase 1: “VIJAY” HERO WOD
50-40-30-20-10 Reps for Time:
  1: Burpee Pull-Ups
  2: Sit-Ups
      Times  after 50: 12:46
                  after 40: 24:05
                  after 30: 32:47
                  after 20: 38:25
                  after 10: 40:57

Phase 2: Afterparty
4 Rounds:
  Standing Biceps Overhead Cable Curl
      Rounds: 15@18kg, 10@23kg, 6@27kg, 7@27kg

1 Round:
  8 Standing DB Biceps Hammer Curl @12kg

Part B:
500m Swimming [Plavanie] #55 (20x25m) @Prellenkirchen, Österreich
so 26.08.2017 Trening: "Sealcroc"

Part A:
Phase 1:
3 Rounds:
  1: Standing Overhead Dumbbell Press 12@16kg, 12@16kg, 8@16kg
  2: Standing Biceps Curls 10@16kg, 10@16kg, 6@16kg

Part B:
1100m Swimming [Plavanie] #56 (44x25m) @Prellenkirchen, Österreich
ne 27.08.2017 Trening: "Dolphigator"

2750m Swimming [Plavanie] #57 (110x25m) @Prellenkirchen, Österreich
po 28.08.2017 Trening: "Ocenah"

Part A:
Phase 1: Warm-Up
2 Rounds:
  5 Deadlifts @60kg

Phase 2: “SCOTTIE” HERO WOD
10 Rounds (Time 45:15):
  1: 32 meter Farmers Carry @2x25kg
  2: 5 Strict Chin-Ups
  3: 32 meter Farmers Carry @2x25kg
  4: 5 Burpees
  5: 5 Deadlifts @100kg

Phase 3: Afterparty
2 Rounds:
  Incline 30° DB Bench Press   12@22kg, 15@22kg

Part B:
1100m Swimming [Plavanie] #58 (44x25m) @Prellenkirchen, Österreich
ut 29.08.2017 Trening: "Honey Pot"

1500m Swimming [Plavanie] #59 (60x25m) @Prellenkirchen, Österreich
st 30.08.2017 Trening: "Starlight"

3000m Swimming [Plavanie] #60 (120x25m) @Prellenkirchen, Österreich

After 2km:
4 Rounds:
  1: 10 Standing Overhead Dumbbell Press @16kg
  2: 6 Standing Biceps Curls @16kg
št 31.08.2017 Trening: "Rasta"

Part A:
3 Rounds:
  1: Pull-Ups                 10,10,10
  2: Parallel bar dips    10,15,15

Part B:
1000m Swimming [Plavanie] #61 (40x25m) @Prellenkirchen, Österreich