6 April 2023

 METCON and GYM-STRENGTH Warm up   500 m row 2 rounds of 6 Jefferson curls 12 KB Swing 6 Burpees 12 Air squat   -practice the movement  Conditioning “Bryan WOD”   AMRAP 20 mins 3 Burpees 4 Double KB Deadlift (2×16/12 kg) | (2×12/8 kg) | DB (2×10/7.5 kg) 3 Double Hang Kettlebell Snatch […]

18 February 2023

METCON Warm Up Row 500 m 2 rounds of 6 Burpees 6 Good morning 6 Thruster 6 Squat Jump   Conditioning 20 Rounds for Time (switch every round with a Partner) 4 Bar Facing Burpees 6 Deadlifts (100/65 kg) 8 Box Jumps 10 Wall Ball Shots (9/7 kg) Time Cap: 45 minutes

28 January 2023

 Oly. Weightlifting   Latian sabtu 28 jan 2023 Warm up: Cardio Muscle clean+ front squat + press (3rep x 5set) 1. Clean from hip 3 rep x 3 set 80% 2 rep x 3 set 90% 2. Split jerk form rack 3 rep x 3 set 80% 2 rep x 4 set 90% 3. […]

Olympic Weightlifting 29 December 2022

 Kamis, 29 des 22 Warm up: Pull up hookgrip snatch, power snatch, overhead squat, 3 rep x 4 set 1. Squat Snatch 3 rep x 2 set 80% 2 rep x 2 set 90% 1 rep x 2 set 95% Rest 5 mnit 1. Clean & jerk 2+2 rep x 2 set 80% 1+1 […]

12 October 2022

 Gymnastic Strength Warm up Row 500 m 2 sets of 1 mins plank 5 Hindu Push Up 5 Behind the neck strict press   Supersets 1 4 sets of 8 Strict Press 60m/2 laps KB Farmer Carry    Supersets 2 4 sets of 4 Kipping HSPU or 2 Wall walk 6 Ring Dips or Box […]

9 Aug 2022

Gymnastic Strength Warm up 2 mins single unders 2 rounds of 8 Air Squat 4 Inch worm EMOM 12 mins Odd mins : 10-15 KB Swing + 10-15 KB Goblet Squat Even mins : rest Supersets  4 Sets of 8 Back Squat  8 Strict Press 12 Hollow rock METCON Warm up   500 m row […]

25 June 2022

 METCON Warm up Dynamic stretching Conditioning 3 Rounds of 1000 m Row 100 Double unders or 200 Single unders 50 sit up 50 walking lunges 25 Cal bike/ski 25 KB swing (16/12 kg) Time cap 45 mins   Olympic Weightlifting Warm up: Pull up + Muscle snatch + overhead squat 3rep x 5set Snatch […]

1 June 2022

1 June 2022 Gymnastic Strength Warm up Jumping Jack 1 mins 2 rounds of 1 mins Plank 10 Cossack Squat (5 each leg) 10 Single arm DB Strict Press Supersets 1  4 sets of 8 Strict Press 8 Walking Front rack lunges Supersets 2  4 sets of 8 Box Dips 8 Front Squat Supersets 3 […]

28 May 2022

 METCON Warm up Dynamic stretching Conditioning 5 Rounds of 25 Air Squat 25 Cal Row 25 walking lunges 50 Single unders 50 Mountain climbers (25 each leg)    Oly. Weightlifting  Warm up  Pull up hookgrip snatch 5rep x 3set Muscle snatch 5rep x 3set Overhead Squat 5rep x 3set Snatch 3 rep x 3 […]

WOD and HIIT July 27th 2020

WOD July 27th 2020 A) Warm up (10 mins Duration) 2 sets of 10 calorie Row 5 EB Bear complex 30 second Side Plank (each) 30 second Single Leg Glute Bridge w/ weight (each)   -4 Mins Preparation-   B) Overhead Press  EMOM x 10 mins 1 strict press + 1 push press + 1 […]

WOD Jan 13th 2020

Push Jerk On the 2:30 x 5 Sets: 3 Push Jerks -15 secs on front rack position- 3 Push Jerks   Barbell taken from the rack. Aim is to build to a moderate load, but not a heavy. Pay attention to the cycle.    Conditioning “Bruiser” AMRAP 15: 15 Push Jerks  30 Air Squats 45 […]

WOD February 1st 2018

”Brama’s farewell” AMRAP 30 mins with partner 12 Box jump (60/50 cm) 8 power snatch (40/25 kg) 4 Rope climbing   Partner Alternate Sandbag Run 400 m (15/10 kg)

WOD December 26th 2018

“Open 18.1” AMRAP in 20 minutes 8 Toes-to-Bars 10 Single hand Dumbbell Hang Clean-and-Jerks (22.5 kg/15 kg) 14/12 calorie Row   Scaled: Men perform hanging knee-raises, use 15 kg. dumbbell Women perform hanging knee-raises, use 10 kg. dumbbell

WOD September 25th 2018

Snatch 3-Position Squat Snatch EMOM 5 Sets @ 67% (+2% from last) Power Snatch + Squat Snatch 1 Complex On the 1:30 x 5 Sets – 82% (+2% from last) Back Squat All Sets completed “On the 2:00” (+2% from last) 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% 6 Reps […]

Simak “Rahasia” Peforma dan Kemampuan fisik Selebriti dunia dengan Crossfit Training, Penasaran ?

Pernahkah, Anda menonton jenis film action hollywood yang sangat populer di bioskop-bioskop ?  Bila Anda memperhatikan tampilan fisik para actor film action,seperti Jason Statham, Matt Damon, Brad Pitt, Channing Tatum ataupun Jessica Alba yang mana memiliki postur tubuh yang kekar dan ideal dengan kemampuan action dan performance yang mengagumkan. Sebagian orang yang termasuk golongan pemantau […]

Mari Berkenalan Crossfitter Garage Pertama di Semarang – The Overman Crossfitter

Apakah Anda termasuk orang yang bercita-cita meningkatkan kekuatan dan tingkat energi serta mendapatkan bentuk fisik yang lebih baik ? Jika jawabannya adalah “YA” maka The Overman Crossfitter Garage adalah “SOLUSI” yang tepat untuk mewujudkan cita-cita Anda. Gym Overman Crossfitter didirikan pada tahun 2017, dan kami adalah Gym crossfitter pertama di Semarang dengan Trainer bersertifikat. Apa […]

TO BE OR NOT TO BE. THAT IS THE QUESTION.

————————————————-       OVERRIDE THE MEDIOCRITY      ——————————————–     What is crossfitter? Someone who work out at combined elements of functional conditioning systems, cardiovascular conditioning, gymnastic conditioning development, Olympic weight-lifting and high intensity resistance exercise systems to forge the optimum physical and mental capacities. Click here for more information  

The Overman is Built for Semarang Crossfitter

And yes, You are a Crossfitter! If you are someone who: Respect endurance and stamina. Will to give an honest effort, want to be challenged, inspire yourself and others. In search of better strength, performance, energy levels and, inevitably, a better physical shape. Aspire to learn a lot about your mental toughness. Always in quest of self-betterment. […]

THE NEW OVERMAN XFIT IS RE-OPENING NOW! GET A FREE TRIAL!

Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness.  Concerning all acts of initiative (and creation), there is one elementary truth the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then providence moves too. A whole stream of events issues from the […]

Surely with difficulty is ease (94:5)

No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful. Nor again is there anyone who loves or pursues or desires to obtain pain of itself, because it is pain, but because occasionally circumstances occur […]