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

    First plyometrics work
    Warm up: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog
    Plyometrics: 3 rounds #Plyometrics
    - 2 bench (= stacked yoga blocks) jump overs
    - 2 tall box jumps (= jump & land with legs straight on 10 - 13 - 16 cm plate pile)

    Then a #Patseruurtje
    Warm up:
    - 8m banded side shuffle e/s
    - 10 3" down banded air squats
    - 10 1" hold banded glute bridges

    Strength: 18 min EMOM
    - 6 Bulgarian split squats e/s (2x 7,5kg) #BulgarianSplitSquat
    - 10 DB bench press (2x 9kg) #DBBenchPress
    - 10 KB Romanian deadlifts (32 kg) #KBRomanianDeadlift
    - 10 Axle bar bent over rows (30,5 kg) #AxleBarBentOverRow
    - 6 KB bottom up press e/s (6 kg) #KBBottomUpPress
    - 40" High five planks

    Accessory: 10 min AMRAP
    - 15 sit ups
    - 20 banded biceps curls
    - 10 (knee) push ups
    - 20 banded pull aparts
    (3 rounds + 25 reps)

    This was a different gym bro hour than what the coach usually plans, but he had to improvise to not use the racks. It was fun, some nice / new movements.

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

  2. Today's #Workout

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

    First plyometrics work
    Warm up: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog
    Plyometrics: 3 rounds #Plyometrics
    - 2 bench (= stacked yoga blocks) jump overs
    - 2 tall box jumps (= jump & land with legs straight on 10 - 13 - 16 cm plate pile)

    Then a #Patseruurtje
    Warm up:
    - 8m banded side shuffle e/s
    - 10 3" down banded air squats
    - 10 1" hold banded glute bridges

    Strength: 18 min EMOM
    - 6 Bulgarian split squats e/s (2x 7,5kg) #BulgarianSplitSquat
    - 10 DB bench press (2x 9kg) #DBBenchPress
    - 10 KB Romanian deadlifts (32 kg) #KBRomanianDeadlift
    - 10 Axle bar bent over rows (30,5 kg) #AxleBarBentOverRow
    - 6 KB bottom up press e/s (6 kg) #KBBottomUpPress
    - 40" High five planks

    Accessory: 10 min AMRAP
    - 15 sit ups
    - 20 banded biceps curls
    - 10 (knee) push ups
    - 20 banded pull aparts
    (3 rounds + 25 reps)

    This was a different gym bro hour than what the coach usually plans, but he had to improvise to not use the racks. It was fun, some nice / new movements.

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

  3. Today's #Workout

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

    First plyometrics work
    Warm up: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog
    Plyometrics: 3 rounds #Plyometrics
    - 2 bench (= stacked yoga blocks) jump overs
    - 2 tall box jumps (= jump & land with legs straight on 10 - 13 - 16 cm plate pile)

    Then a #Patseruurtje
    Warm up:
    - 8m banded side shuffle e/s
    - 10 3" down banded air squats
    - 10 1" hold banded glute bridges

    Strength: 18 min EMOM
    - 6 Bulgarian split squats e/s (2x 7,5kg) #BulgarianSplitSquat
    - 10 DB bench press (2x 9kg) #DBBenchPress
    - 10 KB Romanian deadlifts (32 kg) #KBRomanianDeadlift
    - 10 Axle bar bent over rows (30,5 kg) #AxleBarBentOverRow
    - 6 KB bottom up press e/s (6 kg) #KBBottomUpPress
    - 40" High five planks

    Accessory: 10 min AMRAP
    - 15 sit ups
    - 20 banded biceps curls
    - 10 (knee) push ups
    - 20 banded pull aparts
    (3 rounds + 25 reps)

    This was a different gym bro hour than what the coach usually plans, but he had to improvise to not use the racks. It was fun, some nice / new movements.

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

  4. Today's #Workout

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

    First plyometrics work
    Warm up: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog
    Plyometrics: 3 rounds #Plyometrics
    - 2 bench (= stacked yoga blocks) jump overs
    - 2 tall box jumps (= jump & land with legs straight on 10 - 13 - 16 cm plate pile)

    Then a #Patseruurtje
    Warm up:
    - 8m banded side shuffle e/s
    - 10 3" down banded air squats
    - 10 1" hold banded glute bridges

    Strength: 18 min EMOM
    - 6 Bulgarian split squats e/s (2x 7,5kg) #BulgarianSplitSquat
    - 10 DB bench press (2x 9kg) #DBBenchPress
    - 10 KB Romanian deadlifts (32 kg) #KBRomanianDeadlift
    - 10 Axle bar bent over rows (30,5 kg) #AxleBarBentOverRow
    - 6 KB bottom up press e/s (6 kg) #KBBottomUpPress
    - 40" High five planks

    Accessory: 10 min AMRAP
    - 15 sit ups
    - 20 banded biceps curls
    - 10 (knee) push ups
    - 20 banded pull aparts
    (3 rounds + 25 reps)

    This was a different gym bro hour than what the coach usually plans, but he had to improvise to not use the racks. It was fun, some nice / new movements.

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

  5. Today's #Workout

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

    First plyometrics work
    Warm up: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog
    Plyometrics: 3 rounds #Plyometrics
    - 2 bench (= stacked yoga blocks) jump overs
    - 2 tall box jumps (= jump & land with legs straight on 10 - 13 - 16 cm plate pile)

    Then a #Patseruurtje
    Warm up:
    - 8m banded side shuffle e/s
    - 10 3" down banded air squats
    - 10 1" hold banded glute bridges

    Strength: 18 min EMOM
    - 6 Bulgarian split squats e/s (2x 7,5kg) #BulgarianSplitSquat
    - 10 DB bench press (2x 9kg) #DBBenchPress
    - 10 KB Romanian deadlifts (32 kg) #KBRomanianDeadlift
    - 10 Axle bar bent over rows (30,5 kg) #AxleBarBentOverRow
    - 6 KB bottom up press e/s (6 kg) #KBBottomUpPress
    - 40" High five planks

    Accessory: 10 min AMRAP
    - 15 sit ups
    - 20 banded biceps curls
    - 10 (knee) push ups
    - 20 banded pull aparts
    (3 rounds + 25 reps)

    This was a different gym bro hour than what the coach usually plans, but he had to improvise to not use the racks. It was fun, some nice / new movements.

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

  6. Today's #Workout was a #Patseruurtje

    Warm up:
    - 2 rounds: 8m banded side shuffle e/s; 10 3" down banded air squats; 10 1" hold banded glutes bridges
    - 5 world's greatest stretch e/s; 10 alternating 90-90; 10 alternating 90-90 with hip thrust

    Strength: Paused Back Squat 4 rounds x 2:30 #PauseBackSquat
    - 8 1" pause back squats @ 50-60% 1 RM -> 34 kg

    Accessory: 16 min EMOM
    - 8 single leg glutes bridges e/s (17,5 kg) #SingleLegGlutesBridges
    - 40" hollow rock
    - 8 box step ups e/s (skipped the weight on these)
    - 15 Russian KB swings (16 kg) #RussianKBSwings

    After yesterday's frond squats & today's back squats, my quads are very present at the moment

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

  7. Today's #Workout was a #Patseruurtje

    Warm up:
    - 2 rounds: 8m banded side shuffle e/s; 10 3" down banded air squats; 10 1" hold banded glutes bridges
    - 5 world's greatest stretch e/s; 10 alternating 90-90; 10 alternating 90-90 with hip thrust

    Strength: Paused Back Squat 4 rounds x 2:30 #PauseBackSquat
    - 8 1" pause back squats @ 50-60% 1 RM -> 34 kg

    Accessory: 16 min EMOM
    - 8 single leg glutes bridges e/s (17,5 kg) #SingleLegGlutesBridges
    - 40" hollow rock
    - 8 box step ups e/s (skipped the weight on these)
    - 15 Russian KB swings (16 kg) #RussianKBSwings

    After yesterday's frond squats & today's back squats, my quads are very present at the moment

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

  8. Today's #Workout was a #Patseruurtje

    Warm up:
    - 2 rounds: 8m banded side shuffle e/s; 10 3" down banded air squats; 10 1" hold banded glutes bridges
    - 5 world's greatest stretch e/s; 10 alternating 90-90; 10 alternating 90-90 with hip thrust

    Strength: Paused Back Squat 4 rounds x 2:30 #PauseBackSquat
    - 8 1" pause back squats @ 50-60% 1 RM -> 34 kg

    Accessory: 16 min EMOM
    - 8 single leg glutes bridges e/s (17,5 kg) #SingleLegGlutesBridges
    - 40" hollow rock
    - 8 box step ups e/s (skipped the weight on these)
    - 15 Russian KB swings (16 kg) #RussianKBSwings

    After yesterday's frond squats & today's back squats, my quads are very present at the moment

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

  9. Today's #Workout was a #Patseruurtje

    Warm up:
    - 2 rounds: 8m banded side shuffle e/s; 10 3" down banded air squats; 10 1" hold banded glutes bridges
    - 5 world's greatest stretch e/s; 10 alternating 90-90; 10 alternating 90-90 with hip thrust

    Strength: Paused Back Squat 4 rounds x 2:30 #PauseBackSquat
    - 8 1" pause back squats @ 50-60% 1 RM -> 34 kg

    Accessory: 16 min EMOM
    - 8 single leg glutes bridges e/s (17,5 kg) #SingleLegGlutesBridges
    - 40" hollow rock
    - 8 box step ups e/s (skipped the weight on these)
    - 15 Russian KB swings (16 kg) #RussianKBSwings

    After yesterday's frond squats & today's back squats, my quads are very present at the moment

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

  10. Today's #Workout was a #Patseruurtje

    Warm up:
    - 2 rounds: 8m banded side shuffle e/s; 10 3" down banded air squats; 10 1" hold banded glutes bridges
    - 5 world's greatest stretch e/s; 10 alternating 90-90; 10 alternating 90-90 with hip thrust

    Strength: Paused Back Squat 4 rounds x 2:30 #PauseBackSquat
    - 8 1" pause back squats @ 50-60% 1 RM -> 34 kg

    Accessory: 16 min EMOM
    - 8 single leg glutes bridges e/s (17,5 kg) #SingleLegGlutesBridges
    - 40" hollow rock
    - 8 box step ups e/s (skipped the weight on these)
    - 15 Russian KB swings (16 kg) #RussianKBSwings

    After yesterday's frond squats & today's back squats, my quads are very present at the moment

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

  11. Today's #Workout #Patseruurtje

    Mobility: 15 mins GoWod

    Warm up: 2 rounds
    - 8 m banded shuffles e/s
    - 10 slow banded air squats
    - 10 banded glutes bridges
    1 round
    - 10 alternating 90-90
    - 10 alternating 90-90 into hip thrust

    Strength: 10min E2MOM #PauseBackSquat
    - 5 2" pause back squats @ 70% 1RM (45 kg)

    Accessory: 16 min EMOM
    - 8 SLRDL e/s (12 kg)
    - 8 box step ups e/s
    - 20" kneeling around the worlds e/d (16 kg)
    - 8 reverse lunges e/s (15 kg)

    My glutes, I feel them already. This promises for tomorrow.

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

  12. Today's #Workout #Patseruurtje

    Mobility: 15 mins GoWod

    Warm up: 2 rounds
    - 8 m banded shuffles e/s
    - 10 slow banded air squats
    - 10 banded glutes bridges
    1 round
    - 10 alternating 90-90
    - 10 alternating 90-90 into hip thrust

    Strength: 10min E2MOM #PauseBackSquat
    - 5 2" pause back squats @ 70% 1RM (45 kg)

    Accessory: 16 min EMOM
    - 8 SLRDL e/s (12 kg)
    - 8 box step ups e/s
    - 20" kneeling around the worlds e/d (16 kg)
    - 8 reverse lunges e/s (15 kg)

    My glutes, I feel them already. This promises for tomorrow.

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

  13. Today's #Workout #Patseruurtje

    Mobility: 15 mins GoWod

    Warm up: 2 rounds
    - 8 m banded shuffles e/s
    - 10 slow banded air squats
    - 10 banded glutes bridges
    1 round
    - 10 alternating 90-90
    - 10 alternating 90-90 into hip thrust

    Strength: 10min E2MOM #PauseBackSquat
    - 5 2" pause back squats @ 70% 1RM (45 kg)

    Accessory: 16 min EMOM
    - 8 SLRDL e/s (12 kg)
    - 8 box step ups e/s
    - 20" kneeling around the worlds e/d (16 kg)
    - 8 reverse lunges e/s (15 kg)

    My glutes, I feel them already. This promises for tomorrow.

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

  14. Today's #Workout #Patseruurtje

    Mobility: 15 mins GoWod

    Warm up: 2 rounds
    - 8 m banded shuffles e/s
    - 10 slow banded air squats
    - 10 banded glutes bridges
    1 round
    - 10 alternating 90-90
    - 10 alternating 90-90 into hip thrust

    Strength: 10min E2MOM #PauseBackSquat
    - 5 2" pause back squats @ 70% 1RM (45 kg)

    Accessory: 16 min EMOM
    - 8 SLRDL e/s (12 kg)
    - 8 box step ups e/s
    - 20" kneeling around the worlds e/d (16 kg)
    - 8 reverse lunges e/s (15 kg)

    My glutes, I feel them already. This promises for tomorrow.

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

  15. Today's #Workout #Patseruurtje

    Mobility: 15 mins GoWod

    Warm up: 2 rounds
    - 8 m banded shuffles e/s
    - 10 slow banded air squats
    - 10 banded glutes bridges
    1 round
    - 10 alternating 90-90
    - 10 alternating 90-90 into hip thrust

    Strength: 10min E2MOM #PauseBackSquat
    - 5 2" pause back squats @ 70% 1RM (45 kg)

    Accessory: 16 min EMOM
    - 8 SLRDL e/s (12 kg)
    - 8 box step ups e/s
    - 20" kneeling around the worlds e/d (16 kg)
    - 8 reverse lunges e/s (15 kg)

    My glutes, I feel them already. This promises for tomorrow.

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