האימון היומי

WOD 240121

Squat & Core-

Every :45, alternate tasks (6 rounds, 9:00 min)-
– 5 D-ball on the shoulder squats
– Single arm plank

***

Metcon-

15 AMRAP-
In teams of 2-
3 Burpee box jump overs
5 Box jump overs
7 DB thrusters @2×22.5/15kg

– Alternate full rounds!

WOD 240120

Push-

Strict press- 5-5-5-5-5

***

Metcon-

10 Rounds for time-
10 KBS @32/20kg
10 Air squats
10 HRPU

WOD 240119

Lift-

Every :20 for 30 reps-
1 Squat clean
– Work with the same weight across..

***

Metcon-

In teams of 2-
1-2-3-4-5  "DT"s
10-20-30-40-50 T2B

"DT"
12 DL
9 HPC
6 Jerks
@70/50kg

WOD 240118

Skill-

Ring muscle ups!!!

***

Metcon-

20 AMRAP-
3-6-9-12.. etc Box jumps
2-4-6-8.. etc DB snatch
1-2-3-4.. etc Bar MU

***

Endurance WOD-

EMOM 25

1) 14/10 cal bike
2) 30 seconds of pullups
3) 14/10 cal bike
4) 30 seconds of t2b
5) rest

*Goal – finish bike under :45 seconds
*One giant set of gymnastics, or 2 very quick sets

WOD 240117

Push-

Complete 5 super sets of-
3 Push press
6+6 Single leg RDL

***

Metcon-

In teams of 2-
Complete 80 "Devil presses for time" @2×22.5/15kg.

Time cap- 16:00
Scaling– Less reps- 70, 60, 50 reps

***

Weightlifting Class-

Snatch

1. 3 Stops Squat snatch (Inch, knees, pocket)
   Power snatch
2. 2 Hang snatch high pulls
   1 Hang power snatch
3. 2 snatch high pulls
   1 power snatch
4. EMOM 8-
   1 Power snatch- 3 sec pause on the catch
   1 OHS
   1 Squat snatch
5. Accessory- 3 Snatch balances

WOD 240116

Metcon-

AMRAP/EMOM 30-
1) 5 Back squats ~80%
2) :40 Row for MAX calories
3) :40 2 DBs box step overs @22.5/15kg for MAX reps
4) :40 MAX T2B
5) Rest

– Count total reps- Cals + step overs + T2B