האימון היומי

WOD 231123

 

Metcon-

In teams of 2-

30 AMRAP-
5-10-15-20-25.. etc
Burpees over boxes
Deadlifts 100/65kg
120 Meters Suitcase carry after every set @32/20kg kb

WOD 231122

 

Push-

Strict press- 5-4-3-2-1

***

Metcon-

20 AMRAP-
20 DB hang clean & jerk
3 Wall walks
20 Plate ground to OH
3 Wall walks
20 Wall balls
3 Wall walks

***

Independent Open Gym WOD-

Complete 75 Push ups

Then-
5 rounds for time-
Run 200 Meters
20 Plate ground to OH

WOD 231121

 

Metcon-

Every 3:00; for 5 rounds-
5 "Tuesday Complex"s
10 T2B
– In any order wanted..

"Tuesday Complex" – (Choose your own weight)
1 Power clean
1 Squat clean
1 Jerk

***

Core-

"Core 360"
4 sets of-
:45 Plank
:20 + :20 Side plank
:30 Hip thrust
:15 + :15 Single leg Hip thrust

***

Independent Open Gym WOD-

Row 1000 meters
30 DB bench press
Row 1000 meters
20 DB bench press
Row 1000 meters
10 DB bench press

RX= 2x 30/20kg DBs

WOD 231120

 

Metcon-

3 rounds-
3 strict pull ups
12 DB snatch

3 rounds-
3 strict pull ups
40 Double unders

3 rounds-
3 strict pull ups
6 Single arm "Devil press"

3 Rounds-
3 strict pull ups
6 Lateral burpees

***

Pull & Core-

Complete total of 60 No pushups renegade rows.

***

Independent Open Gym WOD-

3 rounds-
3 strict pull ups
12 American KBS

3 rounds-
3 strict pull ups
40 Double unders

3 rounds-
3 strict pull ups
6 Single arm KB snatch

3 Rounds-
3 strict pull ups
6 Lateral burpees

Then-
Complete total of 100 plank hip taps

WOD 231119

 

Squat-

Back squat- 5-5-5-5-5

***

Metcon-

2 Minutes AMRAP, 2 Minutes rest, for 4 rounds-
– 10 DB step overs @2x 22.5/15kg
AMRAP of Calories row in the remaining time.

***

Independent Open Gym WOD-

Bulgarian split squat- 4 sets 8+8

2 Minutes AMRAP, 2 Minutes rest, for 4 rounds-
– 16 step overs על הספסל בחוץ
AMRAP of 8 meters shuttle runs in the remaining time

WOD 231118

 

Press-

4 super sets of-
8+8 Tall landmine press
8+8 Single arm DB upright rows

***

Metcon-

15 AMRAP-
8 KB sumo DLHP 32/20KG
8 T2B
8 Push ups
30 "Mountain climbers"

***

Independent Open Gym WOD-

Complete 4 sets of AMRAP- "Yoga push ups"

then-
15 AMRAP-
10 Daedlifts
8 Push presses
6 Thrusters
40 "Mountain Climbers"