האימון היומי

Part 1-

Skill- The kipping / butterfly kipping- pull ups

Part 2-

"Fight Gone Bad!"

Three rounds of:
Wall-balls
Sumo deadlift high-pull 35/25 kg
Box Jumps
Push-press
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Part 1-

From the rack-
1 behind the neck jerk + 1 jerk
– find your MAX of the day

Part 2-

5 rounds for time-
18 Plate ground to OH
9 T2B

Couples Metcon-

For time-
10 rounds- (one partner must complete full round before switching)
5 burpees
5 Thrusters 40/30kg
5 burpees

immediately into-

30-20-10 Clean & jerk 60/40kg
20-15-10 Synchro bar facing burpees
15-10-5 Bar muscle ups

Part 1-

Core work-
5 super sets of-
1- 8/8 Pallof presses
2- Renegade rows
3- 8/8 Deadbugs

Part 2-

14 AMRAP-
1-2-3-4-5.. etc
D-ball clean 60/40kg
Strict C2B
* 3 Shuttle runs between sets

RX Club-

In couples, 5 rounds for time-
25 D- ball cleans 60/40kg
200 met D-ball carry
30 HSPU

Part 1-

Pause front squat- 3×3
Front squat- 3-3-3

Part 2-

For time-
400 met run
21 DB snatch
21 DB OH lunge
400 met run
15 DB snatch
15 DB OH lunge
400 met run
9 DB snatch
9 DB OH lunge

Weightlifting-

Session #1 (בבוקס)

Clean segment pull (inch, knees, hips, finish) + Clean pull- 3(1+1) x 4 sets

Clean & jerk- 5 x (3+1)@60-70%

Pause front squat- 5×1- 5 seconds pause in bottom

Snatch balance- 5×3

Session #2 (עצמאית)

Snatch- 2-3 reps up to 60%, after 60% singles to MAX (3-5% increases)

Clean & jerk- 2-3 reps up to 60%, after 60% singles to MAX (3-5% increases)

Pause back squat- 3×3

Back squat- 75% (of pause back squat) 3 sets of 5 reps

Stiff leg deadlift (or romanian)- 4×5

Session #3 (עצמאית)

Power snatch + OHS + Snatch- 5 sets, 2 seconds pause in bottom

Push press + Jerk behind neck + jerk- 5 sets, 5 seconds hold in split

Jerk dip squat- 5×3 @120%

"Murph"

For time-
1600 met run
100 pull ups
200 push ups
300 squats
1600 met run

OR

"Blue devil"

10 Rounds for time
9 Strict pull ups
66 Double unders
33 Air squats
11 Burpees

Part 1-

5 sets of-
15 meters Farmer carry- As heavy as possible
+
AMRAP of ring dips

Part 2-

11 AMRAP-
2-4-6-8-10… etc
Hang power clean 60/40kg
Toes to bar

Part 1-

Bulgarian KB split squat- 5/5 for 5 sets

Part 2-

18 AMRAP-
60 Double unders
45 squats
15 Push jerks 60/40kg
9 Burpees

Endurance WOD-

Part 1-

5 rounds of-
12 T2B
12 Weighted sit ups -DB
30 seconds Hollow

Part 2-

7 rounds for time-
5 HPC
5 Push press
5 strict pull ups
5 Burpees to target

Part 1-

5 sets of-
Sprint 200 met
Rest/work ratio- 1:1

Part 2-

12 AMRAP-
21 KBS- American
15 T2B
9 KB front rack squats

Part 1-

Split jerk- 2-2-2-1-1-1

Part 2-

10 RFT-
3 Front squats
3 thrusters
3 Shoulder to OH