האימון היומי

Strength–

Push press, t&g- 5-5-5-5-5

Metcon-

15 AMRAP-
7 HPC & jerk 60/40kg
7 Lateral burpees over bar
14 Air squats

Part 1-

6 Sets of-
5 Floor presses + AMRAP of strict pull ups

Part 2-

For time-
30 DB snatches 22.5/25kg
60 DB squats
30 DB snatches
60 V-ups

Part 1-

EMOM 12-
1- 3 slow DL ~25%
2- 30 seconds one leg Glute bridge
3- 40 Seconds plank

Part 2-

5 rounds for time-
Run 200 meters
5 Deadlifts 120/70kg
15 HRPU

RX WOD-

0:00-15:00-
Build MAX Snatch

15:00-35:00-
AMRAP-
Run 200 Meters
3 Squat snatch 60/40kg
3 OHS
6 Bar MU

35:00-50:00-
In teams of 3-
AMRAP of calories row
Switch every 300 meters

Part 1-

Build heavy set of-
1 Power snatch (5 seconds hold @reception)
1 OHS (5 seconds pause @bottom)

Part 2-

"Open 14.1"
10 AMRAP-
30 Double unders
15 power snatches 35/25kg

Strength-

Build MAX weigth for the complex-
1 Hang power clean
1 Hang squat clean

Metcon-

10 Rounds for time-
6 Sumo DL high pulls 50/30kg
10-9-8-7-6-5-4-3-2-1 Strict pull ups

Part 1-

EMOM 12-
Odd- 3 Split jerks (of the floor)
Even- 30s OH Hold

Part 2-

12 AMRAP-
3 Shoulders to OH 70/45kg
6 Front squats
9 Burpees over bar

Midline-

4 Rounds-
15 seconds L-Sit hold
30/30 seconds DB OH hold (30 seconds each hand)
1:00 D-ball bearhug

Metcon-

"Open 15.3"
7 Muscle ups
50 wall balls
100 Double unders

Scaling-
Muscle ups > Bar muscle ups > Strict c2b > strict pull ups
Double unders > 100 jmp jcks > 200 singles

Part 1-

D-ball squats- 8-8-5-5-3-3

Part 2-

For time-
400 met run
21 DB snatch 30/20kg
15 DB OH lunges
9 DB shoulder to OH
200 met run
9 DB shoulder to OH
15 DB OH lunges
21 DB snatch
400 met run

Couples WOD-

For time-
55 Deadlifts 100/65kg
55 Bar facing burpees (one partner at a time)
55 Calories row
111 Wall balls
111 HRPU
111 KBS 32/20kg
555 Double unders

Strength-

Build MAX weight for the complex-
3 Floating DL's
2 HPC
1 Jerk

Conditioning-

11-9-7-5-3-1
D-ball clean
Burpee box jumps

RX WOD-

In teams of 2-
21-15-9
Thrusters 60/40kg
Bar muscle ups

rest 2 minutes

15-12-9
Power clean 80/50kg
Bar MU

rest 2 minutes

9-6-3-
Squat clean 100/65kg
Rope climbs