האימון היומי

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"

WOD 231117

Metcon-

In teams of 2-
40-30-20-10 Clean & Jerk
75-60-45-30 Cal row
10-10-10-10 Synchronized Bar facing Burpees

WOD 231116

Squat & Pull-

EMOM 10-
Odd- 6-8 D-ball squats
Even-  1-2 Rope climbs

***

Metcon-

For time-
150 Air squats
100 Box jumps
50 Strict pull ups
– Mix it..

***

Independent Open Gym WOD-

EMOM 10-
Odd- 6-8 Front squats
Even-  1-2 Rope climbs

For time-
150 Air squats
100 Box jumps
50 Strict pull ups
– Mix it..

WOD 231115

Press-

4 sets of- 8 Floor presses

***

Metcon-

8 AMRAP-
1-2-3-4-5.. etc- Single arm "Devil press" (each arm) @22.5/15kg
32 Double unders

***

Accessory Work-

Complete 60 Twisters @20/15kg

***

Independent Open Gym WOD-

Same as Group WOD!!!