האימון היומי

Strength work-

4 Super sets of-
– 8 seated DB curl & press
– AMRAP of Knees to chest

Metcon-

4 AMRAP-
10 Sumo DLHP 50/30kg
10 Box step ups 22.5/15kg

rest 2 minutes

4 AMRAP-
8 Sumo DLHP
8 Box step ups

Rest 2 minutes

4 AMRAP-
6 Sumo DLHP
6 Box step ups

Weightlifting-

Build Heavy set of-
1 Hang power snatch
1 Hang sqt snatch

Metcon-

60 Hang power snatches for time 40/25kg
– Every break = 30 DU

Core-

Renegade rows- 16 reps for 3 rounds.

Metcon-

For time-
25 wall balls
25 Box jumps
25 wall balls
25 T2B
50 Burpees
25 T2B
25 wall balls
25 Box jumps
25 wall balls

Part 1-

EMOM 10-
3 Deadlifts

Part 2-

For time-
120 Plate ground to OH
120 Sit ups
* Mix it up however you want

Part 1-

Build heavy set of-
1 Behind the neck split jerk
1 Split jerk

Part 2-

14 AMRAP-
In couples- i GO YOU GO-
4 "Devil presses" 45/30kg
3 Thrusters
2 Bar MU

Part 1-

5 Sets of-
6 D-ball squats
6 Floor press

Part 2-

10 RFT-
3 D-ball Clean 70/40kg
9 Push ups
15 Air squats

RX WOD-

2 Rounds as warm ups-
row 400 meters
15 russian swings
20 seconds HS

every 30 seconds for 10 minutes-
2 Deadlifts

20 AMRAP-
10 devil press
15/12 cal row
20 pull ups

6 AMRAP-
5 T2B
8 meters HS walk

Monostructural work-

5 Rounds-
40 Seconds work / 20 Seconds rest-
1- Row for calories
2- Burpees to target
3- DU's

– Goal is to accumulate as many "Points" as possible:
1 cal row / 1 Burpee to target / 5 DU's = 1 point

Strength-

5 Sets of-
1 Strict press + 5 Jerks

Part 1-

Build heavy complex of-
1 Power clean
1 Hang sqt clean

Part 2-

"Mayhem Classic Final Event"

For time-
12-10-8-6-4-2 Deficit HSPU
6-5-4-3-2-1 Squat clean 100/65kg

Scaling-
– Deficit HSPU > Ground level HSPU > Incline HSPU > Wall climbs > X2 HRPU
– Squat clean > Less weight

Weightlifting-

Build Heavy & Technical Complex of-
1 Hang snatch high pull
1 Hang power snatch
1 Snatch high pull
1 Power snatch

Metcon-

In couples-
6 Rounds for time-
15 Strict C2B
15 T2B
10 Power snatches 60/40kg

Bodyweight-

6 sets to accumulate as many HSPU as possible-

Categories-
1- Deficit of 2 20kg plates
2- Ground level
3- Ab mat
4- plates under Ab mat

Metcon-

4 rounds of-
3 Minutes window-
21 American KBS 32/20kg
15 HRPU
– AMRAP of DU in the remaining time..

– 60 Seconds rest between rounds.