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#gymlife — Public Fediverse posts

Live and recent posts from across the Fediverse tagged #gymlife, aggregated by home.social.

  1. Today's #Workout

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    "Who needs arms anyway?" 4 rounds
    - 10 tricpes roll bacls (4 kg first round, 5 kg rest)
    - 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
    - 8 (L+R) Russian twists (12 kg)

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics; 3 rounds #Plyometrics
    - 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
    - 4 lateral box jump overs (25 cm)

    Erg bike: 20 mins, 7,55 km

    I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  2. Today's #Workout

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    "Who needs arms anyway?" 4 rounds
    - 10 tricpes roll bacls (4 kg first round, 5 kg rest)
    - 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
    - 8 (L+R) Russian twists (12 kg)

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics; 3 rounds #Plyometrics
    - 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
    - 4 lateral box jump overs (25 cm)

    Erg bike: 20 mins, 7,55 km

    I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  3. Today's #Workout

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    "Who needs arms anyway?" 4 rounds
    - 10 tricpes roll bacls (4 kg first round, 5 kg rest)
    - 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
    - 8 (L+R) Russian twists (12 kg)

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics; 3 rounds #Plyometrics
    - 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
    - 4 lateral box jump overs (25 cm)

    Erg bike: 20 mins, 7,55 km

    I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  4. Today's #Workout

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    "Who needs arms anyway?" 4 rounds
    - 10 tricpes roll bacls (4 kg first round, 5 kg rest)
    - 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
    - 8 (L+R) Russian twists (12 kg)

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics; 3 rounds #Plyometrics
    - 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
    - 4 lateral box jump overs (25 cm)

    Erg bike: 20 mins, 7,55 km

    I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  5. Today's #Workout

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    "Who needs arms anyway?" 4 rounds
    - 10 tricpes roll bacls (4 kg first round, 5 kg rest)
    - 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
    - 8 (L+R) Russian twists (12 kg)

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics; 3 rounds #Plyometrics
    - 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
    - 4 lateral box jump overs (25 cm)

    Erg bike: 20 mins, 7,55 km

    I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  6. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  7. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  8. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  9. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  10. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  11. Today's #Workout

    Warm up 1: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics: 6 rounds
    - 2 seated box jumps (25 - 30 - 32 - 34 - 37 - 40)
    - 30" rest

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Then weightlifting class with snatch focus
    Warm up:
    - banded 7s
    - 10 KB bottom ups presses e/s (4 kg, the 6 was taken)
    - 10 KB single leg Romanian deadlift e/s (4 kg 🤣 )
    - 10 KB around the world (head) e/d (4 kg)

    2 rounds (15 & 17 kg)
    - 10 snatch grip bent over row with 1" hold
    - 10 snatch grip (push) press
    - 1min rest

    Snatch high pull 6x5: 15 - 20 - 22 - 23 - 24 - 25 kg

    Muscle snatch 6x3: 20 - 20 - 20 - 20 - 21 - 21 kg

    Complex: 6 rounds: 18 - 19 - 20 - 20 - 22 - 22 kg
    - 1 hang power snatch
    - 2 overhead squat

    Squat snatch 6x2: 20 - 20 - 20 - 22 - 22 - 23 kg

    Snatch shrug pull 5x3: 35 - 40 - 40 - 40 - 43 - 45 kg

    Happy with my seated jumps (40 cm!!! 🎉 ) and I enjoyed the weightlifting class a lot. Even got a nod and well done on some squat snatches 😅

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Weightlifting #Snatch #SeatedBoxJump

  12. Today's #Workout

    Warm up 1: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics: 6 rounds
    - 2 seated box jumps (25 - 30 - 32 - 34 - 37 - 40)
    - 30" rest

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Then weightlifting class with snatch focus
    Warm up:
    - banded 7s
    - 10 KB bottom ups presses e/s (4 kg, the 6 was taken)
    - 10 KB single leg Romanian deadlift e/s (4 kg 🤣 )
    - 10 KB around the world (head) e/d (4 kg)

    2 rounds (15 & 17 kg)
    - 10 snatch grip bent over row with 1" hold
    - 10 snatch grip (push) press
    - 1min rest

    Snatch high pull 6x5: 15 - 20 - 22 - 23 - 24 - 25 kg

    Muscle snatch 6x3: 20 - 20 - 20 - 20 - 21 - 21 kg

    Complex: 6 rounds: 18 - 19 - 20 - 20 - 22 - 22 kg
    - 1 hang power snatch
    - 2 overhead squat

    Squat snatch 6x2: 20 - 20 - 20 - 22 - 22 - 23 kg

    Snatch shrug pull 5x3: 35 - 40 - 40 - 40 - 43 - 45 kg

    Happy with my seated jumps (40 cm!!! 🎉 ) and I enjoyed the weightlifting class a lot. Even got a nod and well done on some squat snatches 😅

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Weightlifting #Snatch #SeatedBoxJump

  13. Today's #Workout

    Warm up 1: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics: 6 rounds
    - 2 seated box jumps (25 - 30 - 32 - 34 - 37 - 40)
    - 30" rest

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Then weightlifting class with snatch focus
    Warm up:
    - banded 7s
    - 10 KB bottom ups presses e/s (4 kg, the 6 was taken)
    - 10 KB single leg Romanian deadlift e/s (4 kg 🤣 )
    - 10 KB around the world (head) e/d (4 kg)

    2 rounds (15 & 17 kg)
    - 10 snatch grip bent over row with 1" hold
    - 10 snatch grip (push) press
    - 1min rest

    Snatch high pull 6x5: 15 - 20 - 22 - 23 - 24 - 25 kg

    Muscle snatch 6x3: 20 - 20 - 20 - 20 - 21 - 21 kg

    Complex: 6 rounds: 18 - 19 - 20 - 20 - 22 - 22 kg
    - 1 hang power snatch
    - 2 overhead squat

    Squat snatch 6x2: 20 - 20 - 20 - 22 - 22 - 23 kg

    Snatch shrug pull 5x3: 35 - 40 - 40 - 40 - 43 - 45 kg

    Happy with my seated jumps (40 cm!!! 🎉 ) and I enjoyed the weightlifting class a lot. Even got a nod and well done on some squat snatches 😅

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Weightlifting #Snatch #SeatedBoxJump

  14. Today's #Workout

    Warm up 1: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics: 6 rounds
    - 2 seated box jumps (25 - 30 - 32 - 34 - 37 - 40)
    - 30" rest

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Then weightlifting class with snatch focus
    Warm up:
    - banded 7s
    - 10 KB bottom ups presses e/s (4 kg, the 6 was taken)
    - 10 KB single leg Romanian deadlift e/s (4 kg 🤣 )
    - 10 KB around the world (head) e/d (4 kg)

    2 rounds (15 & 17 kg)
    - 10 snatch grip bent over row with 1" hold
    - 10 snatch grip (push) press
    - 1min rest

    Snatch high pull 6x5: 15 - 20 - 22 - 23 - 24 - 25 kg

    Muscle snatch 6x3: 20 - 20 - 20 - 20 - 21 - 21 kg

    Complex: 6 rounds: 18 - 19 - 20 - 20 - 22 - 22 kg
    - 1 hang power snatch
    - 2 overhead squat

    Squat snatch 6x2: 20 - 20 - 20 - 22 - 22 - 23 kg

    Snatch shrug pull 5x3: 35 - 40 - 40 - 40 - 43 - 45 kg

    Happy with my seated jumps (40 cm!!! 🎉 ) and I enjoyed the weightlifting class a lot. Even got a nod and well done on some squat snatches 😅

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Weightlifting #Snatch #SeatedBoxJump

  15. Today's #Workout

    Warm up 1: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics: 6 rounds
    - 2 seated box jumps (25 - 30 - 32 - 34 - 37 - 40)
    - 30" rest

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Then weightlifting class with snatch focus
    Warm up:
    - banded 7s
    - 10 KB bottom ups presses e/s (4 kg, the 6 was taken)
    - 10 KB single leg Romanian deadlift e/s (4 kg 🤣 )
    - 10 KB around the world (head) e/d (4 kg)

    2 rounds (15 & 17 kg)
    - 10 snatch grip bent over row with 1" hold
    - 10 snatch grip (push) press
    - 1min rest

    Snatch high pull 6x5: 15 - 20 - 22 - 23 - 24 - 25 kg

    Muscle snatch 6x3: 20 - 20 - 20 - 20 - 21 - 21 kg

    Complex: 6 rounds: 18 - 19 - 20 - 20 - 22 - 22 kg
    - 1 hang power snatch
    - 2 overhead squat

    Squat snatch 6x2: 20 - 20 - 20 - 22 - 22 - 23 kg

    Snatch shrug pull 5x3: 35 - 40 - 40 - 40 - 43 - 45 kg

    Happy with my seated jumps (40 cm!!! 🎉 ) and I enjoyed the weightlifting class a lot. Even got a nod and well done on some squat snatches 😅

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Weightlifting #Snatch #SeatedBoxJump

  16. These "inspirational" photos at LA Fitness are getting out of hand (and into butt?)! 😂

    #gym #gymlife #fitness #inspriation #art #lafitmess #comedy #funny

  17. Today's #Workout

    Hamstring rehab: 2 rounds
    - 5x 30" nordic hold
    - 5x 5" hold RDL (1st round, 30 kg), SLRDL (2nd round, 27 kg)
    - 10 KAS bridges (27 kg)
    - Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s

    Strength: Deadlifts #Deadlifts
    - 4x 6 @ heavy weight (60 kg)
    - 4x 6 @ light weight - touch & go (35 kg)

    I felt like no matter where I set up today, I was just in the way, super annoying. One of the resident weightlifters complimented my deadlifts tho 🥰

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringRehab #TrustThePrcess

  18. Today's #Workout

    Hamstring rehab: 2 rounds
    - 5x 30" nordic hold
    - 5x 5" hold (SL)RDL
    - 10 KAS bridges
    - Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s (new exercise added today after visit with PT that is very happy with my progress and with the strength symmetry of my legs)

    Warm up:
    - 60" pigeon pose e/s
    - 60" seated wide legged forward fold
    - 60" passive squat
    - 2 rounds
    - 8m banded crab walk e/s
    - 10 banded air squats
    - 10 banded glue bridges

    Strength: Deadlifts #Deadlifts
    - 5x5 65 kg (every 2:30)

    Accessory: 4 rounds
    - 10 weighed step ups e/s (had to lower the box height by 2 blue plates, 2x5kg)
    - 10 SLRDL e/s (12 kg)
    - 30" Copenhagen plank e/s

    It's nice catching a "patseruurtje" (best translation: Gym Bro Hour) from time to time. Now to wait out how my hamstring reacts to so many deadlifts in two days!

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Patseruurtje #GymBroHour

  19. 🍫💪 Power Up with Protein Pudding! 💪🍫

    🥄 Creamy & satisfying
    💪 Packed with protein for muscle recovery

    🍓 Tasty, healthy, and super easy to make

    Don’t miss out! Grab the recipe now –

    recipstory.com/protein-pudding

    Tag a friend who needs this in their life!

    #ProteinPudding #HealthyEats #FitnessFood #ProteinBoost #GuiltFreeDessert #FitFuel #ProteinPudding #HealthySnacking #FitnessFuel #ProteinBoost #CleanEating #GymLife #HealthyRecipes #Gains

  20. Today's #Workout - Strength training upper body week 5 - day 1

    Warm up:
    - 1 km walk
    - 2 rounds
    - 10 single leg Pallof press each leg, each side
    - 10 glute bridges
    - 2 rounds
    - 20 deadbugs
    - 5 thoracic rotations at the wall e/s

    Bench press #BenchPress
    - Warm up: 8x 15, 8x 19kg
    - Work: 4x8 (Start light & end moderate): 20 - 22 - 24 - 26 kg

    Push: 8 Min EMOM
    - 3 burpees (I could jump out & in!)
    - 3 (elevated) push ups

    Single arm bent over DB row #SingleArmDBRow
    - 5x5 each arm (12,5 kg)

    Core: 3 rounds
    - 30" table top hold
    - 30" face up Chinese plank hold (this felt easy, might have to add weight) #ChinesePlank

    Cool down
    - 40" dead hang #DeadHang
    - Pec MFR
    - Open book stretch
    - 1 km walk

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

  21. Today's #Workout - Strength training upper body week 1 - day 6

    Warm up:
    - 1 km walk
    - 2 rounds
    - 20 deadbugs
    - 3 ATG squats 3" pause e/s
    - 20 glute bridge march steps
    - 2 rounds
    - 10 box step ups
    - 10 banded goblet squats

    Plyometrics: 10 rounds
    - 1 seated box jump (30 cm)

    Hip thrust: 10 rounds, E2MOM
    - 3 hip thrusts
    - go up in weight: 20 - 25 - 30 - 35 - 40 - 45 - 50 - 55 - 60 - 65 kg

    Single leg work: 4 rounds
    - 8 RNT split squat (body weight) e/s
    - 2 min rest

    Cool down
    - Foam roll: back, quads, calves
    - 500 m walk (to pick up the car that was charged)

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #HipThrust #RNTSquat #SeatedBoxJump

  22. Today's #Workout - Strength training upper body week 1 - day 6

    Warm up:
    - 1 km walk
    - 2 rounds
    - 20 deadbugs
    - 3 ATG squats 3" pause e/s
    - 20 glute bridge march steps
    - 2 rounds
    - 10 box step ups
    - 10 banded goblet squats

    Plyometrics: 10 rounds
    - 1 seated box jump (30 cm)

    Hip thrust: 10 rounds, E2MOM
    - 3 hip thrusts
    - go up in weight: 20 - 25 - 30 - 35 - 40 - 45 - 50 - 55 - 60 - 65 kg

    Single leg work: 4 rounds
    - 8 RNT split squat (body weight) e/s
    - 2 min rest

    Cool down
    - Foam roll: back, quads, calves
    - 500 m walk (to pick up the car that was charged)

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #HipThrust #RNTSquat #SeatedBoxJump

  23. Today's #Workout - Strength training upper body week 1 - day 6

    Warm up:
    - 1 km walk
    - 2 rounds
    - 20 deadbugs
    - 3 ATG squats 3" pause e/s
    - 20 glute bridge march steps
    - 2 rounds
    - 10 box step ups
    - 10 banded goblet squats

    Plyometrics: 10 rounds
    - 1 seated box jump (30 cm)

    Hip thrust: 10 rounds, E2MOM
    - 3 hip thrusts
    - go up in weight: 20 - 25 - 30 - 35 - 40 - 45 - 50 - 55 - 60 - 65 kg

    Single leg work: 4 rounds
    - 8 RNT split squat (body weight) e/s
    - 2 min rest

    Cool down
    - Foam roll: back, quads, calves
    - 500 m walk (to pick up the car that was charged)

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #HipThrust #RNTSquat #SeatedBoxJump

  24. Today's #Workout - Strength training upper body week 1 - day 6

    Warm up:
    - 1 km walk
    - 2 rounds
    - 20 deadbugs
    - 3 ATG squats 3" pause e/s
    - 20 glute bridge march steps
    - 2 rounds
    - 10 box step ups
    - 10 banded goblet squats

    Plyometrics: 10 rounds
    - 1 seated box jump (30 cm)

    Hip thrust: 10 rounds, E2MOM
    - 3 hip thrusts
    - go up in weight: 20 - 25 - 30 - 35 - 40 - 45 - 50 - 55 - 60 - 65 kg

    Single leg work: 4 rounds
    - 8 RNT split squat (body weight) e/s
    - 2 min rest

    Cool down
    - Foam roll: back, quads, calves
    - 500 m walk (to pick up the car that was charged)

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #HipThrust #RNTSquat #SeatedBoxJump

  25. Today's #Workout - Strength training lower body week 6 - day 2

    Warm up:
    - 5 min erg bike
    - 2 rounds
    - 8 iron crosses
    - 8 scorpions
    - 2 down dog to cobra
    - 2 rounds
    - 10 burpees (comment from program: "you're ok, you can do these")
    - 5 windmills (6kg KB) e/s

    Plyometrics
    - 10x1 seated "box" jumps (stacked plates up to 18,5 cm)

    Pull & press: 6 rounds
    - 8 Pendlay rows (25 kg)
    - 6 strict presses (22 kg)
    - 2 min rest

    Ankle: 2 rounds
    - 10 tibialis anterior raises (4kg KB) e/s

    Cool down
    - Lacrosse ball: pecs, lats, traps

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SeatedBoxJump #StrictPress #PendlayRow

  26. Today's #Workout - Strength training lower body week 6 - day 2

    Warm up:
    - 5 min erg bike
    - 2 rounds
    - 8 iron crosses
    - 8 scorpions
    - 2 down dog to cobra
    - 2 rounds
    - 10 burpees (comment from program: "you're ok, you can do these")
    - 5 windmills (6kg KB) e/s

    Plyometrics
    - 10x1 seated "box" jumps (stacked plates up to 18,5 cm)

    Pull & press: 6 rounds
    - 8 Pendlay rows (25 kg)
    - 6 strict presses (22 kg)
    - 2 min rest

    Ankle: 2 rounds
    - 10 tibialis anterior raises (4kg KB) e/s

    Cool down
    - Lacrosse ball: pecs, lats, traps

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SeatedBoxJump #StrictPress #PendlayRow

  27. Today's #Workout - Strength training lower body week 6 - day 2

    Warm up:
    - 5 min erg bike
    - 2 rounds
    - 8 iron crosses
    - 8 scorpions
    - 2 down dog to cobra
    - 2 rounds
    - 10 burpees (comment from program: "you're ok, you can do these")
    - 5 windmills (6kg KB) e/s

    Plyometrics
    - 10x1 seated "box" jumps (stacked plates up to 18,5 cm)

    Pull & press: 6 rounds
    - 8 Pendlay rows (25 kg)
    - 6 strict presses (22 kg)
    - 2 min rest

    Ankle: 2 rounds
    - 10 tibialis anterior raises (4kg KB) e/s

    Cool down
    - Lacrosse ball: pecs, lats, traps

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SeatedBoxJump #StrictPress #PendlayRow

  28. Today's #Workout - Strength training lower body week 6 - day 2

    Warm up:
    - 5 min erg bike
    - 2 rounds
    - 8 iron crosses
    - 8 scorpions
    - 2 down dog to cobra
    - 2 rounds
    - 10 burpees (comment from program: "you're ok, you can do these")
    - 5 windmills (6kg KB) e/s

    Plyometrics
    - 10x1 seated "box" jumps (stacked plates up to 18,5 cm)

    Pull & press: 6 rounds
    - 8 Pendlay rows (25 kg)
    - 6 strict presses (22 kg)
    - 2 min rest

    Ankle: 2 rounds
    - 10 tibialis anterior raises (4kg KB) e/s

    Cool down
    - Lacrosse ball: pecs, lats, traps

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SeatedBoxJump #StrictPress #PendlayRow

  29. Today's #Workout - Strength training lower body week 5 - day 1

    Warm up:
    - 1 km walk
    - 3 rounds
    - 5 banded plank walk steps in each direction ( up down right left ⬆️ ⬇️ ➡️ ⬅️ )
    - 3 ATG squats 3" pause at bottom e/s
    - 5 Cossack squats e/s
    - 2x hurdle-hurdle-(12")box jump

    Sumo deadlift:
    - 25 mins to work up to a 5 rep max
    - Warm up rounds: 8x 35 kg, 5x 45 kg, 5x 55 kg, 5x 65 kg (which I knew I could do without problems)
    - Then: 5x 67 kg, 5c 69 kg, 5x 70 kg, 5x 72 kg 🎉

    Hip thrust: 8 rounds
    - 3x going up in weight
    - 25 kg - 30 kg - 35 kg - 40 kg - 45 kg - 50 kg - 55 kg - 60 kg

    Core: 2 rounds
    - 45" weighed plank (10 kg)
    - 30" side plank e/s

    Cool down
    - 30" active hang
    - 90" couch stretch e/s
    - 2-3 min legs up the wall

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SumoDeadlift #HipThrust