Gym el Toro CROSS

11/02/2021

Zapraszam dzisiaj o godz. 18.00 na zajęcia Toro Cross. Pozdrawiam

A) Emom 10'
Odd: dead bug
Even: KB hip thrust

B) Emom 10'
Odd: T-plank
Even: KB RUS swing

C1) AMRAP 5'
10 Wall ball
20 RUS twist MB
1' Rest
C2) AMRAP 5'
5/5 One arm KB FSQ
20 USA SWING
1'REST
C3) AMRAP 5'
5/5 KB press
10 box jump
1'REST
C3) AMRAP 5'
10 KB SDLHO
5/5 KB Windmil

05/10/2020

08/10/2020 18:00-19:00

a) EMOM 10 ‘
Odd 1’ dead Bug
Even 1’ hip thrust mini band

b) EMOM 10’
Odd 1’ Lateral squaw walk mini Bad
Even 1’ 5 strict pull ups progression

c) AMRAP 10’
3Clean squats +3front squats+ 3push press +3 push jerk
10 burpees over the bar

REST 1

AMRAP 10 ‘
9 pull ups
15 jaump over the box
21 wall ball

04/10/2020

06/10/2020 18:00- 19:00

a)EMOM 10"
odd 1' dead bug
even 1' hip thrust

b) EMOM 10'
odd 1' hollow rock
even 1' 5 strict pull ups

c1) AMRAP 5'
5 BB FSQ
5 BB PP
REST 1'
c2) AMRAP 5'
5 BB THU
10 BP
REST 1'
c3) AMRAP 5'
max rep pull- ups
break 5 BP to target

d) Tabata💪

09/03/2020

10/03/2020

A. EMOM 10'
odd: 5 front squats
even 1' plank

B. AMRAP 5'
10 deadlift
20 double unders/ singel unders
REST 1'

AMRAP 5'
10 HPCL
30 double under/ sigel unders
REST1'

AMRAP 5'
10 front squats
40 double undes/ singel unders

3 set
10 renegade row
10 T- Plank

01/03/2020

12/03/2020
A) EMOM 10
odd: 5 Fsq
even 5 PP

B) 4T
15-12-9
Clean & jerk

C) 4 RDS
10 floor press
10 bench row

01/03/2020

03/03/2020
A) Emom 10 '
odd: 1' front plank
even: 5 deadlift 70-80%

B) TC 20 '
"CINDY ###"
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

24/02/2020

27/02/2020
A) EMOM 10'
odd: 1' kettebell walk
even: 1' front plank

B) EMOM 6
5 bar muscle up

C) AMRAP 10'
1 bar muscle up
5 burpee
10 front squat

D) Tabata

24/02/2020

25/02/2020
warn up 5'
single under

A) EMOM10'
odd: 1' front plank
even: 8/ 8BUR split squats

B) AMRAP 5'
6 Alt. dumbbell sn**ch
20/40 double under/ single
REST 1'
AMRAP 5'
12 Plank T
12 renegade row
REST 1'
AMRAP 5'
6 dumbbell clean
6 goblet squat
6 push prss

17/02/2020

20/02/2020

A. Emom 10'
5 burpee pull ups

B.E3M 12'
5 pull ups
10 push ups
15 air squats

17/02/2020

18/02/2020

A1. AMRAP 5'
5 push press
10 sit ups
REST 1'

A2. AMRAP 5'
5 burpess
10 wall ball
REST 1'

A3. AMRAP 5'
5 pull up
10 dip bar

09/02/2020