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 |