#PullUpProgram week 2 day 1

#WarmUp : 3 rounds
- 1' thoracic foam rolling
- 20 banded pull aparts
- 10 deadbug overhead let down

#Core : 3 rounds
- 20 quadruped opposites
- 30" plank hold (on hands)

#StrenghtTraining : 3 rounds
- 45" batwing hold
- 10 chest supported DB rows
- 10 lateral DB raises

To finish:
90' lawn mowing / weeding 😅

#PullUp #Fitness #FitnessGoals #GymLife

Today's #Workout

Warm-up: 3 rounds
- 6/6 over / under (elastic at crotch height, step over, crouch under)
- 6 down-up box get overs
- 6 med ball squat clean thruster

#StrenghtTraining
10 mins to get up to a heavy 5x back squat (50kg)
then 3 rounds:
- 5 back squats at 85%
- 4 seated box jumps (I did seated long jumps)

And the #Conditioning part:

5 rounds:
- 5 burpee box get overs
- 3 squat clean thruster (20 kg)

Rest 1:1

5 rounds
- 5 burpee box get overs
- 3 shoulder to overhead (20 kg)
--> 17:53

And then I just wanted to collapse

#CrossFit #CrossfitForYoga #Fitness #Training #GymLife #WeightLifting #Exercise #Wod #WorkoutOfTheDay

Today's #workout

Warm up:
Teams of 5:
- one runs a shuttle run with burpee (3-6-9-12m)
- 2 hold plank
- 2 ready to run

- air squats
- air squats with kettle bell held in front
- lizard to twisted lunge
- cat / cow

Strength: Front squat
- 15 mins to build to a heavy front squat (5 rep)
- 5x5 front squats (every 3 mins)
Got 30-30-32-32-33 kg Working on form!

Then conditioning: shuttle run
12 min AMRAP
- 2/4/6/8/... Toes to bar (knee rises for me)
- 10 m walking lunge with kettle bell (took 6kg)
- 20 x 7,5m shuttle runs
Did 4 full rounds + 10 knee rises

#CrossFitForYoga #CrossFit #Fitness #WOD #WorkoutOfTheDay #StrenghtTraining #FrontSquat

No #Running today, but #Swimming 2:50/100yd....waaay slow, but feeling good switching sports for a change.
Also, good to replace #StrenghtTraining

#COIMBRA #YOGA #PILATES WELCOME #NOVEMBER #onlineclasses #fitness #heathylifestyle #flexibilitytraining #strenghttraining #onlinepilates #onlineyogastudio