Morning
30mins skipping
Afternoon
dumbbells front raise
dumbbells lateral raise
rear delta
flies (reverse grip; lowest arms setting)
Super set: barbell bicep curl & barbell tricep bench press
Super set: dumbbells hammer bicep curl & tricep triangle pull
Evening
1h step training
1h crossfit: 7 stations: 3 rounds: DL, bent over row, jumps, abs, thrusters, etc.
Morning – C
40mins skipping (love my speed rope)
Evening – CF
1h crossfit
25 thrusters
30 air squats
25 back squats
30 jump squats
25 dead lifts
30 x hi plank: knees to chest; knees across to elbows; same knee same elbow
Morning – C
30mins skipping (different styles)
Afternoon – C
50mins treadmill (30mins incline +3; 10mins decline -2; cool down)
Nice, lazy Sunday 🙂
Morning – C + CF
1h skipping (speed rope; different styles)
WOD: 4 rounds of:
20 burpees
20 thrusters (10kg plate)
20 v-ups
Cardio:
30mins cross trainer
Morning – C
35mins skipping (different styles)
20mins run (treadmill)
30mins cross training
It felt fantastic!
Morning – C
30mins skipping different styles
Evening – C
Challenge to celebrate the beginning of a new year!
2013 REPS OF AIR SQUAT!
Smashed it in 41mins. Had few difficult moments there, but managed to finish! 😀
Ready? GO!
Rzeźniczka 