האימון היומי

WOD 220801

 

Strength Work-

Back squat- 10-10-10

* Find working load first, then start your 1st set.

***

Metcon-

14 AMRAP-
16 DB OH lunges 22.5/15kg
10 Box jumps
16 DB hang clean & jerk
10 Box jumps

***

StrengthCon-

5 sets of-
5 Deadlifts + 8 DB Z-press

14 Minutes work-
1 Cluster 80/50kg
3 Bar MU
5 weighted sit ups- DB

WOD 220731

 

Metcon-

For time-
60 DB snatch
30 Burpee box jumps
60 C2B
30 DB Box step ups
60 T2B

RX= 22.5/15kg (upscale- 30/20kg)

Scaling– 45 reps for- DB snatch, C2B, T2B. 20 Reps for- BBJ, DB step ups

Time cap– 20 Minutes

***

Accessory Work-

4 sets of 10+10 Pallof presses.

WOD 220730

 

Barbell Cycling-

Hang squat clean– 3 reps every 90 seconds
– Go heavy
– Speed is priority
– Total of 5 sets

***

Metcon-

EMOM 12-
Odd- 1 round of "Cindy"
Even- 10 Burpees

Scaling-
– 8 burpees > 6 > 5
– "Mini Cindy"- 3+9+12

"Cindy"
5 pull ups
10 Push ups
15 Air squats

WOD 220729

 

Accessory work-

3 sets of 2+2 Turkish get ups

***

Metcon-

In teams of 2-

10-8-6-4-2 Wall walks
20-16-12-8-4 Burpee pull ups
25/18 Cal Bike

WOD 220728

 

Strength Work-

Paused Push Press-

Every :60 for 5:00- 3 Reps
Every 1:30 for 4:30- 1 Rep

*Pause at Dip

***

Metcon-

5 Rounds-
8 Toes to Bar
8 Single DB Hang Cluster @30/20 kg

straight into- 200 DU

14:00 cap

WOD 220727

 

Barbell work-

Power Clean Ladder (12:00 window)
10 T&G reps
8 T&G reps
6 T&G reps
4 T&G reps
2 T&G reps

In remaining time – find a heavy single.

***

For time- (10 minutes Cap)

3 rounds for time-
10 Over & unders
45-30-15 Air squats
20 Push ups

***

Olympic Weightlifting Class-

1) 5 Sets-
1 Muscle Clean
1 Hang power Clean & Jerk
1 Hang squat Clean & Jerk

2) 5 sets-
1 x 5 seconds Power Clean
1 Squat Clean & jerk

3) Build heavy Squat Clean & jerk..

4) EMOM 10-
1 Squat C&J @85-90% of previous work.