Today's #Workout more #Patseruurtje #GymBroHour

Mobility: 10 mins GoWod

Warm up: Banded 7s

Strength: 10min E2MOM #SeatedZPress
- 5 Z-press 22 kg

Accessory: 16 min EMOM
- 10 Skull Crushers (5 kg) #SkullCrushers
- 10 Chest Flies (2 kg, hi shoulder!) #ChestFly
- 40" Hollow Hold
- 40" Lateral Raises - ended being 12 reps (3 kg) #LateralRaises

It was a chill workout, gave me a nice arm pump 😅

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Warm up: banded 7

Strength: 5x6 Z press (seated strict press, barbell) #SeatedZPress
- 18 kg
- 19 kg
- 20 kg
- 21 kg
- 21 kg

Accessory: 4 rounds
- 10 dumbbell Tate press (8 kg)
- 10 Pallof press each arm (35 kg band)
- 10 lateral raises each arm (4 kg)

Core finisher: 4 rounds
- 20" elbow plank
- 10" rest
- 20" hollow hold (ish)
- 10" rest

Enjoying the "gym bro" hour, some strength & accessory, good music

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout - Strength training upper body week 3 - day 3

Warm up:
- 1 km walk
- 1 round:
- 20 iron crosses
- 20 scorpions
- 10 down dog to up dog
- 3 rounds
- 3 V-up complex
- 10 slam ball (6 kg)
- 6 burpees

Wide grip bench press #WideGripBenchPress
- Warm up: 6x 15 kg, 5x 20 kg 6x 25 kg
- Work: 6x6 27 kg

Pull & Press: 4 rounds
- 8 supported chest rows (12,5 kg) #SupportedChestRow
- 8 seated Z-press (7 kg) #SeatedZPress

Core: 2 rounds
- 10 Single leg Pallof press (e/s e/d)
- 10 banded anti rotational deadbugs e/s

Cool down
- MFR pecs / triceps / lats
- 0,6 km walk to go pick up the charged car

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 9 - day 2

Warm up:
- 1 km walk
- 2 rounds
- 20 jumping jacks
- 10 sprawls
- 10 deadbugs
- 2 rounds
- 10 banded strict presses
- 10 banded pull aparts

Pressing duo: 6 rounds
- 6 wide grip behind the neck presses (15 - 16 - 17 - 18 - 19 - 19 kg = +1 kg from last time)
- 4 seated Z presses ( 5 - 6 - 6,5 - 7 - 7,5 - 8 kg = + 0,5 kg from last time)
- 2 min rest

Pull up practice / test: 8 mins to try banded pull ups
- 45 kg band - 40 kg - 35 kg (okayish) - 25 kg (okayish)

Cool down
- foam roll pecs, triceps, lats
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #WideGripBehindTheNeckPress #SeatedZpress #PullUps #BandedPullUps

Today's #Workout - Strength training lower body week 7 - day 2

Warm up:
- 1 km walk
- 3 rounds
- 3 single leg wallball around the world e/s e/l (that's 12 per round) - 6 kg wall ball
- 3 overhead ball tosses (6 kg)
- 10 straight leg wall dead bugs

Plyometrics: 10 rounds
- 1 single leg broad jump e/s
- 30s rest

Upper body pump: 5 rounds
- 8 chest supported dumbbell rows (10 kg)
- 8 seated Z-press (6 kg)
- 2 min rest

Cool down
- Lacrosse pecs/ triceps / lats
- 1 km walk

Not sure if I'll make it to the gym tomorrow after work since I am requested in the (clusterfck) office in Brussels, so I am happy the local gym opened in the morning this holiday.

Also super funny being confused for one of the amazing women that competed yesterday in the Belgian Weightlifting Championship. Nope, not me, I just lift for funsies (and so I don't kill people 🤣 )

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SupportedDBRows #SeatedZPress #SingleLegBroadJump