#gymlife — Public Fediverse posts

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

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

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

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

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

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

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

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

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

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

WCGW while putting back the barbell

#GymLife

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

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

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

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

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

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

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

#AyumiAnime #SquatWorkout #GymLife #FitnessMotivation #BlackSportsBra #AnimeFitness #WorkoutVibes #GymWorkout #FitFam #AnimeInspiration #StrengthTraining #LegDay #SquatsForDays #Fitspo #AnimeWorkout #GymFashion #HealthAndFitness #WellnessJourney #FitnessGoals

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

Varinder Singh Ghuman, Mr. India 2009, Dies Suddenly

#VarinderSinghGhuman #Bodybuilder #Tiger3 #MrIndia #Bollywood #FitnessLegend #Vegetarian #CelebrityNews #BreakingNews #HeartAttack #GymLife #FitnessInspiration #BollywoodActor #HealthNews #WorkoutMotivation #SportsNews #annakarolinaheinrich

https://news-annakarolinaheinrich.com/varinder-singh-ghuman-dead-42

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

🍫💪 Power Up with Protein Pudding! 💪🍫

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💪 Packed with protein for muscle recovery

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Don’t miss out! Grab the recipe now –

https://www.recipstory.com/protein-pudding-booster/

Tag a friend who needs this in their life!

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

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

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

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

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

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

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

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

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

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

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