Secret as Fit as Possible

secret78 · Zaslal: čt listopad 06, 2014 9:55 pm Předmět:

Štvrtok 6.11.2014:

Row relay
team of 2
1800m (300-300-300-300-300-300)
všetky som držal pod 1:30/500m

3 position snatch
2x1x67,5kg
3x1x75kg

WOD
7min AMRAP:
21-15-9
KB lagom swing 32kg
burpee box over with 20kg plate
rest if time remains
3min AMRAP:
HSPU
Score: 81+20

TABATA
core

Snatch pull
2x7x95kg
3x5x95kg

Snatch grip pushpress
3x5x75kg
2x5x80kg

Good morning
3x8x60kg

secret78 · Zaslal: so listopad 08, 2014 12:23 pm Předmět:

Piatok 7.11.2014:

I.FÁZA

WOD
"Filthy fifty" edited
For time:
50 box jumps 60cm
50 pullups
50 KBS 32kg
50 walking lunges
50 TTB
50 pushpresses 20kg
50 back extensions
50 wallballs
50 burpees
50 DU
Time: 26m23s

I. FÁZA

Snatch
3x62,5kg
3x67,5kg
3x75kg
2x80kg
1x85kg

Clean & Jerk
3x80kg
3x85kg
3x90kg
2x97,5kg
1x105kg

Squat
6x120kg
6x130kg
6x140kg
2x4x150kg

Block snatch pull
5x5x95kg

secret78 · Zaslal: po listopad 10, 2014 9:54 pm Předmět:

Nedeľa 9.10.2014:

WOD
7min AMRAP:
21-15-9
KB lagom swing 32kg
burpee over box 60cm with plate 20kg
rest if time remains
then 3min AMRAP:
HSPU
Score: 6m35s + 18

secret78 · Zaslal: po listopad 10, 2014 10:01 pm Předmět:

Pondelok 10.11.2014.

I. FÁZA

WOD1
teams of 2
3 rounds:
10 squat cleans 60kg (alt each rep)
10 sync. burpees
then AMRAP:
TTB
* 2nd hold bar in FR position
Score: 85 reps

WOD2
10 RFT:
5 pullups
10 pushups
15 air squats
Time: 9m50s

II. FÁZA

Power snatch + Snatch
2x (1+2)x67,5kg
3x (1+2)x70kg

Jerk
5x3x97,5kg

Clean pull
5x5x122,5kg

Back squat
6x120kg
6x130kg
6x140kg
6x150kg
2x5x160kg

secret78 · Zaslal: st listopad 12, 2014 12:41 pm Předmět:

Utorok 11.11.2014:

I. FÁZA

WOD1
10min AMRAP:
HS walk in pairs
Score: 30m

WOD2
12min AMRAP:
4-8-12-16-20-... DB snatch 25kg
5-10-15-20-25-... box jumps 60cm
6-12-18-24-30-... DU
Score: 5+24

TABATA
plank hold

II. FÁZA

Power clean + Clean
2x (1+2)x90kg
3x (1+2)x97,5kg

Snatch balance
2x3x67,5kg
3x75kg
2x3x80kg

Pushpress
5x5x85kg

Muscle snatch
5x45kg
4x50kg
2x3x52,5kg

secret78 · Zaslal: st listopad 12, 2014 12:45 pm Předmět:

Streda 12.11.2014:

Snatch deadlift
2x7x105kg
3x5x105kg

WOD
5 RFT:
10 pushpresses 40kg
20 KBS 32kg
30 pistols alt.
Time: 19m39s

L-sit hold
3xME (30s rest)

3 position clean
2x1x95kg
3x1x100kg

Power Jerk + Jerk
2x (2+1)x90kg
3x (2+1)x97,5kg

Front squat
6x107,5kg
6x115kg
5x125kg
2x3x132,5kg

secret78 · Zaslal: čt listopad 13, 2014 11:27 am Předmět:

Štvrtok 13.11.2014:

3 position snatch
2x1x75kg
3x1x80kg

WOD1
For time:
1000m row
50 walking lunges
30 burpees
30 KB sdlhp 32kg
30 situps
20 burpees
20 KB sdlhp 32kg
20 situps
10 burpees
10 KB sdlhp 32kg
10 situps
50 walking lunges
Time: 19m50s

WOD2
10min AMRAP:
teams of 2
strict TTB
*2nd hold wallsit position

Snatch pull
5x5x97,5kg

Snatch push press
5x5x80kg

Good morning
3x8x60kg

secret78 · Zaslal: ne listopad 16, 2014 4:10 pm Předmět:

Piatok 14.11.2014:

I. FÁZA

WOD1
For time:
teams of 2
45 thrusters 30kg
45 pullups
45 thrusters 40kg
45 C2B pullups
45 thrusters 50kg
45 strict pullups
Time: 14m57s

WOD2
EMOM 5min
5 burpees
rest of time DU

II. FÁZA

Snatch
2x75kg
2x80kg
1x85kg
1x90kg
1x85kg

Clean & Jerk
2x90kg
2x97,5kg
1x105kg
1x110kg
1x105kg

Back squat
5x130kg
5x140kg
4x150kg
2x3x160kg

secret78 · Zaslal: po listopad 17, 2014 7:30 pm Předmět:

Pondelok 17.11.2014:

Power snatch + Snatch
4x1x70kg

Jerk
5x3x100kg

Clean pull
5x5x130kg

WOD
teams of 2 alternating after complete round
6min AMRAP:
15 cleans 50kg
30 DU
Score: 225 reps (3+2 rounds)

Back squat
5x150kg
3x5x160kg
3x165kg
5x160kg

secret78 · Zaslal: út listopad 18, 2014 11:46 pm Předmět:

Utorok 18.11.2014:

I. FÁZA

WOD1
7min AMRAP:
7 snatches 40kg
14 burpee jump over bar
Score: 4+2

WOD2
7min AMRAP:
7 pullups
14 box jumps 60cm
Score: 7+15

WOD3
7min AMRAP:
7 TTB
14 KB squats 32kg
Score: 4+12

II. FÁZA

Power clean + Clean
4x1x100kg

Snatch balance
2x3x75kg
2x3x80kg
3x85kg

Pushpress
5x5x87,5kg

Muscle snatch
5x45kg
4x50kg
2x3x52,5kg

secret78 · Zaslal: st listopad 19, 2014 10:44 pm Předmět:

Streda 19.11.2014:

I. FÁZA

WOD1
EMOM 10min:
odd 5 strict HSPU
even 5 deadlifts 142,5kg

WOD2
15min AMRAP:
2-4-6-8-10-12-14-....
DB snatch 30kg
V-ups
10 DU
Score: 9+16

II. FÁZA

3 position clean
1x95kg
2x1x100kg
2x1x105kg

Power jerk + Jerk
2x (2+1)x90kg
2x (2+1)x97,5kg
2x (2+1)x100kg

Front squat
5x125kg
2x4x132,5kg
2x3x140kg

secret78 · Zaslal: čt listopad 20, 2014 9:59 pm Předmět:

Štvrtok 20.11.2014:

I. FÁZA

Ring MU

WOD
3 rounds:
1min ON/1min OFF
row
wallclimb
shuttle run 10m
plank hold

II. FÁZA

3 position snatch
1x75kg
2x1x80kg
2x1x85kg

Snatch pull
5x5x100kg

Snatch pushpress
5x5x82,5kg

Good morning
3x8x60kg

secret78 · Zaslal: ne listopad 23, 2014 10:06 pm Předmět:

Piatok 21.11.2014:

I. FÁZA

WOD
For time:
in teams of 2
100 pullups
100 box jumps (alternate each rep)
100 thrusters 40kg
then each
100 situps
100 DU

TABATA
hollow hold
superman hold

II. FÁZA

Q WOD
6min AMRAP:
teams of 2
15 cleans 50kg
30 DU
Score: 5+36

secret78 · Zaslal: ne listopad 23, 2014 10:22 pm Předmět:

Sobota 22.11.2014:

Snatch
2x75kg
1x80kg
1x85kg
1x90kg
1x95kg
vždy pauza dole v drepe cca 10sek.

Clean & Jerk
2x90kg
1x97,5kg
1x105kg
1x110kg
1x117,5kg

Back squat
2x5x150kg
3x5x160kg

secret78 · Zaslal: ne listopad 23, 2014 10:23 pm Předmět:

Nedeľa 23.11.2014:

Q WOD
6min AMRAP:
teams of 2
15 cleans 50kg
30 DU
Score: 6 rounds