האימון היומי

Part 1-

Build heavy set of-
1 Hang power snatch
1 Hang squat snatch

Part 2-

4 RFT-
10 Box jump overs
8 DB snatch- alt' 22.5/15kg
10 Box jump overs
8 DB OH lunges

Part 1-

5 super sets of-
5 Deadlifts
5-10 strict T2B

Part 2-

For time-
120 Double unders
100 Air squats
80 Push ups
60 Pull ups
40 American KBS
20 Burpees

RX Club-

For time-
240 Double unders
180 Air squats
120 push ups
80 Pull ups
60 American KBS
40 Burpees

For time-

12-9-6-
D-ball clean 70/40kg
Bar MU

rest 2 minutes

21-18-15
Cal row
Burpee over rower

rest 2 minutes

36-28-20-
KBS 32/20kg
HRPU

Part 1-

Build Heavy complex of-
1 Hang squat clean
1 Jerk (any)
1 Front squat

Part 2-

3 Min window-
2 Rounds of "Cindy"
AMRAP of clean & jerk in the remaining time- 60/40kg

90 seconds rest

4 rounds in total

Part 1-

Build 3 rep MAX-
– Strict press
– Push press

Part 2-

15 AMRAP-
30 Wall balls
10 HPC 60/40kg
10 T2B

Part 1-

5 sets of-
3 floor wipers
2 floor presses
3 floor wipers
2 floor presses
3 floor wipers

Part 2-

For time-
10-9-8-7-6-5-4-3-2-1 DB step over box 30/20kg
30 DU between sets

For time-

1 round of "Grace"
800 meters run
1 round of "Grace"

"Grace"= 30 Clean & jerk for time 60/40kg

Strength-

Back squats- 2-2-2-2-2-2-2-2-2-2

Metcon-

10 AMRAP-
15 HRPU
15 American KBS
1 Legless rope climb

RX Club-

For time-
3 Rounds-
400 met run
3 rope climbs
9 shoulder to OH 70/50kg
12 Burpee box jumps

Part 1-

Weighted pull ups- 5-5-5-5-5

Part 2-

In couples-
30-25-20-15-10-5-
DB thrusters 50/30kg
DB power cleans
T2B

Part 1-

Build your MAX 1 rep Overhead squat

Part 2-

10 RFT-
3 OHS 60/40kg
30 Double unders