Това е своеобразен архив на рубриката ‘Тренировка на седмицата’, или съкратено ‘WOW’ – Workout of the Week. Характерното за тези тренировки е, че ви представяме по една такава всяка седмица и всички, които тренират в залата, имат удоволствието да преминат през нея 🙂 Освен това, тази тренировка е малко по-специална и обикновено предизвиква ‘WOW’ ефекта у трениращите 😉
11/05/2015
10 min OTM:
Even: 3 strict presses
Odd: 4 pistols
04/05/2015
10 min. OTM:
Even: 4 floor presses
Odd: 8 bent over rows
27/04/2015
6 rounds for time:
Partner A: 400 meter run
Partner B: 2 rounds of
10 pushups HR
10 Box Jumps
25 sit ups
20/04/2015
Partner WOD:
120 pull ups- sit ups
140 med ball cleans – mountain climbers
140 pushups – v – ups
120 burpees – plank
13/04/2015
15 Minute AMRAP
10 Burpees Box Jumps
10 Pushups
10 Ring Rows
06/04/2015
on minute – 5 minutes
10 goblet squat
rest 2 minutes
on minute – 5 minutes
10 unbroken power clean (touch & go) 40/ 25
rest 2 minutes
5 min- 40 sec. Jumping jacks- 20 sec. rest
23/03/2015
09/03/2015
Thrusters-pull ups
1 – Lunges (in place)
2 – Row (Cal)
3 – Hand Release Push-ups
4 – Air Squats
5 – C2B/Pull Ups/Ring Rows
6 – Burpees
7 – Situps
8 – HSPU/hand stand
9 – Renegade Row
10 – med ball clean
11 – KB Swings
09/02/2015
20 rounds of:
02/02/2015
20 min AMRAP of:
26/01/2015
4 rounds:
15 thrusters
15 TTB
19/01/15
3 rounds:
20 box jumps
15 pull ups
10 power cleans
4 min. rest, then:
15-12-9
5 push ups OTM
12/01/2015
100 pull ups
100 med ball cleans
100 db snatches
05/01/2015
Kalsu
100 thrusters for time
5 burpees OTM
22/12/2014
AMRAP for 15 min:
……………………………….
15/12/2014
for time: 7 rounds of:
7 push ups HR
7 jumping lunges (each leg)
7 swings OH
7 deadlift
7 burpees
7 pull ups
08/12/2014
20 min AMRAP of:
10 BURPEES
15 BOX JUMPS
01/12/2014
……………………………………..
24/11/2014
17/11/2014
16 min. AMRAP:
7 TTB
12 back lunges OH
17 sit ups
10/11/2014
03/11/2014
15mins EMOM OF:
Min 1: 5 x Hang Clean Thrusters
Min 2: 10 x Box jumps
Min 3: 15 x Hollow Rocks
27/10/2014
18 min AMRAP of:
15 box jumps
12 push press
9 TTB
20/10/2014
Angie:
100 pull ups
100 push ups
100 sit ups
100 squats
13/10/2014
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Clean
Push ups (HR)
06/10/2014
4 rounds of:
1 min Toes to bar
1 min Deadlift
1 min rest
BG