האימון היומי

WOD 231206

 

Athletic Ability-

5 Attempts for MAX broad jumps

***

Metcon-

EMOM 21-
1) 5 deadlifts @100/65kg
2) AMRAP of Cal Bike
3) 10 T2B

– Count total Calories

***

Independent Open Gym WOD-

21 AMRAP-
10 Meters Broad jump burpees
10 Push jerks @60/40kg
20 Sit ups

WOD 231205

 

Squat & Push-

EMOM 10-
Odd- 10 KB Rack lunges
Even- 5 Floor presses

***

Metcon-

In teams of 2-

For time-
50 Stand up sit ups (use DBs)
75 DB box step overs @2x 22.5/15kg
100 Push presses @42.5/30kg

***

Independent Open gym WOD-

EMOM 10-
Odd- 10 KB Rack lunges
Even- 5 Floor presses

Then-
For time-
100 wall balls
100 Box jumps
– Mix it..

WOD 231204

 

Skill-

Kipping/Butterfly pull ups..

***

Metcon-

For time-
5-10-15-20-
Single DB Cluster @22.5/15kg
Strict pull ups

***

Independent Open gym WOD-

Complete 50 strict Pull ups

Then-
5 rounds for time-
10 Thrusters @40/30kg
10 Lateral burpees over bar

WOD 231203

 

Lift-

Deadlift- 8-8-6-6

Then-
Hang power clean- Build MAX of the day.

***

Metcon-

10 AMRAP-
10 Hang power clean 60/42.5kg
10 Single arm DB jerks
2-4-6-8.. etc Lateral burpees over bar

***

Independent Open Gym WOD-

Single leg KB RDL- 4 sets of 6+6 reps

Then-
20 AMRAP-
10-20-30-40.. etc
KBS @32/20kg
Box jumps
Double unders

WOD 231202

 

Metcon-

In teams of 2-

30 AMRAP-
Row 200-400-600-800-1000.. etc
50 Wall balls

WOD 231201

 

Pull-

Seated banded rows– 4 sets of 15-20 reps

***

Metcon-

For time-

25 Hang power cleans @80/50kg
50 Strict pull ups
75 Floor presses @2x 22.5/15kg DBs

***

Independent Open Gym WOD-

4 sets of- 10+10 KB bent rows

Then-
For time-
100 Push ups
50 Strict pull ups
25 Devil presses @22.5/15kg