האימון היומי

Part 1-

Build heavy set of 2 Thrusters of the floor

Part 2-

3 Rounds for time-
30 Thrusters 20/15kg
20 Pull ups
10 T2B

Scaling-
For the thrusters- less weights (use kb's) / less reps (25>20>15)

Barbell cycling-

Build heavy set of the complex-
1 power clean + 1 sqt clean

Metcon-

"The chief"
5 rounds of 3 minutes AMRAP, 1 minute rest between rounds-
3 power cleans 60/40kg
6 pushups
9 squats

Strength-

Strict press-
unbroken AMRAP @40/25kg
unbroken AMRAP @50/30kg
unbroken AMRAP @60/37.5kg
unbroken AMRAP @65/45kg

– Rest 2 minutes between sets
– Scale progressive weights if needed

Metcon-

in Couples-
For time-
30 Shoulders to OH 60/40kg
30 Front squats
30 thrusters
30 front squats
30 S2OH

RX WOD-

"Open 14.4"
14 AMRAP-
60 cal row
50 T2B
40 wall balls
30 cleans 60/40kg
20 muscle ups

Skill-

The bar muscle up..

Metcon-

3 rounds for time-
15 Burpees to target
30 wall balls
90 Double unders

Part 1-

Deadlift- 5-5-3-3-2-2

Part 2-

4 rounds for time-
16 DB hang clean & jerk 30/20kg
12 T2B
8 OH lunges- DB

"Pennies"

For time-
6 Squat cleans
6 Muscle ups
400 Meters run
6 Squat cleans
6 Muscle ups
400 Meters run
6 Squat cleans
6 Muscle ups
400 Meters run
6 Squat cleans
6 Muscle ups

RX=80/45kg

Part 1-

In teams of 3-
100-150-200-250-300-350-400 meters EACH!!!

Part 2-

For time-
40 American KBS
40 wall balls
80 HRPU
40 wall balls
40 American KBS

Power-

Hang power clean- Find your MAX OF THE DAY…

Metcon-

For time-
25 Hang power cleans 60/40kg
800 meters run
25 HPC

Strength-

Pause front squat- 3-3-3-3

Metcon-

4 Rounds of "Cindy"
3 "Devil presses" 50/30kg (this time we use to DB's)
3 Rounds of "Cindy"
6 "Devil presses"
2 Rounds of "Cindy"
9 "Devil presses"
1 Round of "Cindy"
12 "Devil presses"

"Cindy"-
5 pull ups
10  push ups
15 Air squats

Power & skill-

Split jerk- 3-3-3-2-2-2-1-1-1

Metcon-

10 AMRAP-
5 HPC 60/40kg
3 Shoulders to OH
7 T2B

* Goal is to go UNBROKEN in every set!!!

RX WOD-

15 minutes to build heavy set of-
3 power snatches + 3 OHS

"Open 16.3"-
7 AMRAP-
10 Power snatches 35/25kg
3 bar muscle ups

rest 5 minutes

find your MAX of the day- Squat snatch