האימון היומי

WOD 210504

Lift-

Build MAX of the day-
1 power snatch
1 Squat snatch


Metcon-

For time-
100 Power snatches 20/15kg
– EVERY 2 minutes (include 0:00)- 1 rounds of "Mini Cindy"

"Mini Cindy"
3 Strict pull ups
6 Push ups
9 Squats


Weightlifting Class-

1) Build Heavy complex of-
High hang power snatch
Hang power snatch
Power snatch
– All with 3 seconds pause in reception

2) Hang squat snatch- 6×2, 3 seconds pause in reception

3) EMOM 10- 1 power snatch + 1 Squat snatch + 1 OHS

4) Pause (knees)- snatch grip deadlift

WOD 210503

Push-

Floor press in hollow- 5×5


Metcon-

3 RFT-
400 Run
7 "Devil presses" 45/30kg
7 Bar muscle ups


StrengthCon-

Build MAX cluster.

Then- 10 RFT-
3 Clusters 60/40kg
6 Strict Pull ups
9 T2B

WOD 210502

Squat-

Box squat- 5×5
– Go slow & In control


Metcon-

10 RFT-
7 Box jumps
5 Hang power clean 60/40kg
3 Front squat

WOD 210501

Core-

5 Super sets of-
20 seconds Hollow Hold
40 Seconds Plank (weighted if possible)


Metcon-

5 Rounds of-
3 AMRAP, 1 rest-
5 Deadlifts 80/50kg
10 Sit ups
15 Push ups
5 Lateral burpees

WOD 210430

Strongman-

4 super sets of-
30 Meters AHAP- Farmer carry
30 Meters D-ball "Bear hug" carry


Metcon-

For time-
10-9-8-7-6-5-4-3-2-1
DB hang clean & jerk 30/20kg
– 3 D-ball Over the shoulder after every set 70/40kg

WOD 210429

Pull-

Weighted pull ups- 5-5-3-3-1-1-1


Metcon-

For time-
60 Strict pull ups
60 Sumo DLHP 50/30kg
60 HRPU

Scaling– Mix it.