Archive for the ‘Crossfit’ Category

Muszę przyznać, że niezła pompka ramion jest przy zastosowaniu małego obciążenia.
Polecam!

5 RFT, 30sec rest:
1. Push Press – x10
2. Barbell Curl – x10
3. Alternating Hammer Curls – x10 per arm
4. Barbell Skullcrusher – x10
5. Close-Grip Chest Press – x10
6. Alternating Front and Lateral Raises – x10 per move

WOD@home

Posted: 11 May 2014 in Crossfit
Tags: , , ,

Dwa fajne workouty do zrobienia w domu, lub np. będąc w hotelu w podróży służbowej.

WOD #1

AMRAP 20min

Front squat x8

Chinup x8

Overhead press x8

AB Wheel rollout x8

Hang clean x8

WOD#2

AMRAP 10min

30sec ex, 30sec rest, 90sec rest round

Air squat

Plank 30sec

Kip up

Jumping air squat

Inverted row

Front Squat x 8

Chinup x 8

Overhead Press x 8

Ab Wheel Rollout x 8

Hang Clean x 8

– See more at: http://www.mensfitness.com/weight-loss/burn-fat-fast/six-workouts-melt-fat-under-20-minutes/slide/1#sthash.bRP0QZP2.dpuf

Front Squat x 8

Chinup x 8

Overhead Press x 8

Ab Wheel Rollout x 8

Hang Clean x 8

– See more at: http://www.mensfitness.com/weight-loss/burn-fat-fast/six-workouts-melt-fat-under-20-minutes/slide/1#sthash.bRP0QZP2.dpuf

Front Squat x 8

Chinup x 8

Overhead Press x 8

Ab Wheel Rollout x 8

Hang Clean x 8

– See more at: http://www.mensfitness.com/weight-loss/burn-fat-fast/six-workouts-melt-fat-under-20-minutes/slide/1#sthash.bRP0QZP2.dpuf

Front Squat x 8

Chinup x 8

Overhead Press x 8

Ab Wheel Rollout x 8

Hang Clean x 8

– See more at: http://www.mensfitness.com/weight-loss/burn-fat-fast/six-workouts-melt-fat-under-20-minutes/slide/1#sthash.bRP0QZP2.dp