האימון היומי

Part 1-

Vertical box jumps- Find your MAX of the day

Part 2-

10 AMRAP-
7 Over & unders
7 HSPU
21 AB mat sit ups

Core work-

4 Super sets of-
8/8 Pallof press
12 Renegade rows

Metcon-

"Filthy 150" sanctionals event #2 "D- couplet"
21-15-9
Bar muscle ups
Back squat (of the floor) 90/60kg

Scaling–
Bar MU > 15-12-9 BMU > strict C2B > strict pull ups
Back squat- less weight..

Strength-

EMOM 16-
Odd- 5 Deadlifts
Even- 8 strict T2B / 10 kipping T2B

Metcon-

8 AMRAP-
40 Double unders
20 Push press 20/15kg
10 Push ups

Strength-

Build Max weight for the complex-
1 Hang squat clean
2 Front squats

Metcon-

3 RFT-
33 wall balls
22 DB hang clean & jerk 22.5/15kg
11 Weighted pull ups (use same medball between legs)

Scaling–
For the WB & DB- less weight
For the pull ups- weighted / strict / kipping / using band

Strength-

4 sets of- single arm bent over rows (use box)- 8/8

Metcon-

For time- (22 cap)
20-18-16-14-12-10-8-6-4-2
Russian KBS 32/20kg
Box jumps
* EVERY 2 minutes- 5 burpees

Part 1-

Build heavy 1 rep of- 5 seconds pause Overhead squat

* לכל "מאותגרי הכתפיים" אפשר לעשות את אותה גרסה בפרונט סקווט (גם במטקון..)

Benchmark-

"Nancy"-
5 rounds for time- (18 cap)
400 meters run
15 OHS 42.5/30kg

* ח'ברה של  10:00, יש עדיין תנועה על הכביש בשעה הזו- נא להיזהר!!!
* מי שבעניין (רק לאימון של 10:00) ניתן להחליף את הריצה ב- 20 ברפיז.

Core-

6 Super sets of-
8/8 single arm press in lunge
AMRAP of strict/kip T2B

Metcon-

13 AMRAP-
5 Dedlifts 80/55kg
50 Double unders
5 Deadlifts
15 HRPU

Conditioning-

In teams of 2-
3 rounds of: 2 minutes work / 2 minutes rest-
Row 500/450 meters- AMRAP of burpees over rower in the remaining time.

rest 3 minutes

In teams of 2-
3 rounds of: 2 minutes work / 2 minutes rest-
run 200 meters- AMRAP of Double unders in the remaining time.

Body weight-

5 Rounds for time- (10 minutes cap)
32 meters walking lunges (10/6kg medball in front hug)
8 Strict HSPU

Strength work-

8 Super sets of-
1- 8-7-6-5-4-3-2-1 Floor presses
2- 8-7-6-5-4-3-2-1 Back squats
3- AMRAP of strict pul ups

* Work in couples- alternate full rounds (8+8+ AMRAP.. etc)
* Make sure you rest 90-120 seconds between sets
* Adjust working load to the number of reps

Strength conditioning-

in Couples-
5 AMRAP- clusters (squat clean thrusters)- 70/45kg

Part 1-

Build MAX of the day- Squat clean
Build MAX of the day- Split jerk (from the rack)

Part 2-

"Grace"
For time- (6 min cap)
30 Clean & jerk 60/40kg