#gymlife — Public Fediverse posts

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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