האימון היומי

Strength work-

6 Super sets of-
1- 5 AHAP Thrusters
2- AMRAP of strict pull ups
3- 30 Seconds hollow hold

Metcon-

10 AMRAP-
20 Thrusters 20/15kg
15 HRPU
10 KB rack lunges 32/20kg

Weightlifting-

Power snatch- Build your MAX of the day..

Metcon-

12 AMRAP-
8 Power snatches 50/30kg
8 T2B
3-6-9-12-15… etc- Burpees over bar

Part 1-

Front squat- 3-3-3-3-3

Part 2-

15 AMRAP-
Run 200 Meters
21 DB snatch 30/20kg
15 DB Box step overs

Part 1-

Build heavy set of 2 Deadlifts

Part 2-

3 Rounds for time-
100 Double unders
25 Sumo DLHP 50/35kg

Part 1-

5 sets:
16 Renegade rows + 16 Hollow rocks

Part 2-

16 AMRAP-
Run 400 meters
20 Wall balls
40 DU

Part 1-

Hang power clean + Jerk-
3+3, 2+2, 1+1, 1+1, 1+1

Part 2-

For time-
12-9-6-3
HPC

7-5-3-1
Shoulder to OH

30-30-30-30
Double unders

Strength-

Bulgarian split squat- 5 sets of 6/6 reps, followed by AMRAP of ring dips

Metcon-

In teams of 3-
15 minutes AMRAP-
Row 300/250 meters each

RX WOD-

1 "Fran"
150 DU
1 "Fran"
150 DU
1 "Fran"

Part 1-

Strict press- Build 1 rep MAX!!!

Part 2-

EVERY 2.5 minutes: 7 rounds-
3 X "Bear complex" 60/40kg
9 Bar facing burpees

Part 1-

Build MAX of the day for the complex-
1 HPC
1 Jerk
1 Hang squat clean
1 Jerk

Part 2-

In Couples- for time-
50 D-ball bearhug squats 60/40kg
25 "Devil presses" 2x 22.5/15kg
50 Strict pull ups
25 "Devil presses" 2x 22.5/15kg
50 D-ball bearhug squats 60/40kg

Strength work-

Front squat- 5-1-5-1-5-1

Metcon-

3 Rounds for time-
Run 600 meters
10 Push press 70/45kg