Mesiac: september 2016

BTTR Tréning 23.9.2016

Piatok 5/20/23092016   Progression 2-4-6-8-10-12-14 Strict Press @20 10-9-8-7-6-5-4 Wallballl (between each set [press+walball] do 20 DU)   1/A Every 90 sec, For 7:30 do 3 Snatch squat TnG at 75-80% 3-3-3-3-3   1/B Every 90 sec, For 7:30 do

BTTR tréning 22.9.2016

Štvrtok 4/20/22092016 Recovery day   Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2

Skupinový tréning 22. september

Warm Up 4x10m Crocodile & Caterpillar walk   Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Deadlift x 6-8 reps @ 30X1 Station 2 – Supine Ring Rows x 10-12 reps @ 2111 Station 3 –

BTTR tréning 21.9.

Streda 3/20/21092016   Progression Flight simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 DU unbroken   1/A 1 Thruster + 1 back thruster x 3 (started on Cluster – clean squat thruster) 3+3/3+3/3+3/3+3/3+3 Ladder   1/B Emom 5 min Every 30 sec do 5 HSPU Odd

Skupinový tréning 21. september

Wednesday Warm Up 3x 200m Carry Run 1st Slow 2nd Faster 3rd Fast as Possible “Stations” Every 2 minutes, for 32 minutes (4 sets) of: Station 1 – Back Squat x 6-8 reps Station 2 – Strict Pull-Ups x 8-12

Skupinový tréning 20. septembra

Warm up 1000m Run   Every 4 minute, for 16 minute 6-8 Strict press (From Ground) + Max Strict Pull Ups   WOD For Time 50/30 Push Up 200 SU 30 Heavy KB swing 200 SU 50/30 Push Up 200

BTTR tréning 20.9.

Utorok 2/20/20092016   Progression 5 Round Not For Time 200m Row 6 thruster @20 6 pull up 6 m Caterpillar   1/A Hang squat clean at knee and pocket 2-2-2-2-2-2   1/B EMOM 12 min Odd:  5 push press at

Skupinový tréning 19. septembra

Warm Up Rope ABCD (5min) Each style 1 min SU-JJ-Bell-Skier-Lunges   WOD 8RFT 10 Thrusters 10 Burpees Run 300 Meters *post your time

BTTR tréning 19.9.2016

Pondelok 1/20/19092016 Training Compare  to 01082016   10min Progression 10 Snatch grip Deadlift @15 5 Burpees Kipping 10 Muscle snatch 5 Jumping Pull up   1/A 1 DL snatch grip High Pull + 1 Power snatch + 1 squat snatch

Team wod

Team WOD in teams of four For Time Continue in sequence 500m row 30 wallball 20 burpees 10 pull ups After the last team member to continue 100 thrusters 40/30 100 box jumps 100 snatches KB one arm alt 24/16

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