האימון היומי

WOD 220630

 

Heavy day-

Build Heavy set of-
1 Power clean
1 Squat clean

Then Accessory work-
3 sets of-
6 Hang high pulls

***

Metcon-

9 AMRAP-
2-4-6-8-10.. etc Single arm "Devil press" 22.5/15kg
35 Double unders

WOD 220629

 

Strength-

Build your MAX of the day (for each)-
– Strict press
– Jerk (any)

***

Metcon-

For time-
10-9-8-7-6-5-4-3-2-1
Strict pull ups
15 Meters Suitcase carry 32/20kg

***

Weightlifting Class-

1) 5 Sets-
1 Hang high pull
1 Hang power clean
1 High pull
1 Power clean

2) 5 sets-
1 Power clean
2 Pause jerks (5 seconds)

3) 5 sets-
1 Pause dip & drive
1 Split jerk

4) EMOM 10-
1 Squat clean & jerk

WOD 220627

 

O Weightlifting-

Build your MAX of the day- (for each)-
– Power snatch
– Squat snatch

***

Metcon-

For time-
15-12-9-6-3-6-9-12-15 Muscle snatch 20/15kg
7 T2B

***

StrengthCon-

Build MAX weight For-
1) Power snatch
2) Overhead squat

Then-
EMOM 14-
Odd- 3 Squat snatches
Even- 5 Bar MU

WOD 220626

 

Strength-

Deadlift- 1 rep MAX of the day..

***

Metcon-

15 AMRAP-
21 Russian KBS 32/20KG
15 Single arm DB S2OH 30/20KG
9 Strict Chin ups

WOD 220625

 

Strength Work-

HSPU variations..

***

Metcon-

For time-
15-12-9-6 Sumo DLHP 50/30kg
35 Wall balls
Run 200