האימון היומי

WOD 231218

 

Deadlifts-

3-3-2-2-1

***

Metcon-

20 AMRAP-
10 Deadlifts @80/55kg
Run 200 Meters

***

Independent Open Gym WOD-

20 AMRAP-
12 Double DB DL
9 Double DB HPC
6 Double DB jerks
30 Double unders

WOD 231217

 

Push-Pull-

Complete 4 super sets of-
5 Push presses
10 DB bent over rows

***

Metcon-

For time-
30 DB hang clean & jerk @22.5/15kg
15 BMU/C2B
30 Burpees to target
15 BMU/C2B
30 DB hang clean & jerk
15 BMU/C2B

***

Independent Open Gym WOD-

Complete total of 10 Turkish get ups

Then-
5 rounds for time-
Run 200 Meters
10 Deadlifts @80/55kg

WOD 231216

 

Squat-

4 Super sets of-
10 total reps of Back rack lunges (5 each leg)
10 "Mike Tyson Pushups"

***

Metcon-

5 rounds for time-
AMRAP of UNBROKEN set of wall balls
20 Sit ups
40 "mountain climbers
– Count total WB..

WOD 231215

 

Lift-

Deadlifts- 5-3-3-3-2

***

Metcon-

In teams of 2-

AMRAP 16-
3-6-9-12.. etc Power clean @80/55kg
50 Double unders

***

Independent Open Gym WOD-

Bulgarian split squat- 4 sets of 6+6 (Use 2 KBs)

Then-
16 AMRAP-
5-10-15-20..etc KBS @32/20kg
30 Double unders

WOD 231214

 

Push-

3 sets of 3 Split stance walks

then-
3 sets of 3 split jerks

***

Metcon-

12 AMRAP-
21 Single DB push press @22.5/15kg
15 Single DB Box step overs
3 wall walks

***

Independent Open Gym WOD-

4 sets of 10 Deficit Push ups (use 20 kg plates)

Then-
10 Rounds for time-
5 DB clusters @22.5/15kg
6 T2B
7 Push ups

WOD 231213

 

Lift & Squat-

Every :30 for 20 rounds-
1 Squat clean

***

Metcon-

10 AMRAP-
3-6-9-12.. etc
T2B
DB OH lunges @22.5/15kg
Box jumps

***

Independent Open Gym WOD-

Every :30 for 20 rounds-
4 Single arm "Devil press"

Then-
20 AMRAP-
Run 200 meters
30 Double unders
10 Clean & jerk @40/30kg