האימון היומי

WOD 230909

 

Push-

4 sets of 6-10 Dips on box

***

Metcon-

6 rounds for time-
6 Floor presses 60/35kg
6 strict pull ups
6 Front squats

***

Independent Open gym WOD-

1. 5 sets of 5 strict presses

2. For time-
21-15-9
Hang power cleans 60/40kg
Pull ups
Lateral burpees

WOD 230908

 

Squat-

Overhead squat- Find your 3 rep MAX of the day

***

Metcon-

For time-
3-6-9-12-15-18
OHS 42.5/30kg
T2B

***

Independent Open gym WOD-

1. 5 super sets of-
30 meters Farmer carry
:40 sec's plank

2. 15 AMRAP-
2-4-6-8-10… etc
DB facing burpees
DB snatches
Box jumps

WOD 230907

 

Pull-

Weighted pull ups- 3 sets of unbroken AMRAP.
Wide grip pull ups- 3 sets of unbroken AMRAP.

***

Metcon-

3 Rounds for time-
30 DB snatch
20 DB step ups
3 Legless rope climbs

RX= 22.5/15kg

***

Independent Open gym WOD-

1. KB Goblet squat- 4 sets of 15 reps

2. 3 rounds For time-
30/22 Cal bike
20 Push ups
20 Concrete bench step ups

WOD 230906

 

Metcon-

In teams of 2-

20 AMRAP-
30/22 Cal bike
15 Deadlifts 80/55kg
2-4-6-8.. etc wall walks

***

Accessory-

4 sets of 3 Bent over Y-T-W's with 2 plates

***

StrengthCon-

Build MAX weight- 3 Squat clean & jerk
– Try to touch & go

5 super sets-
5 Floor press
10 DB bent rows
1 Strict Knees to chest

***

Independent Open gym WOD-

1. In teams of 2-

20 AMRAP-
30/22 Cal row
30 Russain KBS 32/20KG
10 Relay shuttle runs

2. 4 sets of- 30+30 seconds side plank.

WOD 230905

 

Push-

Push press- Build heavy 2 reps

***

Metcon-

14 AMRAP-
2-4-6-8-10.. etc
Hang power clean & jerk 60/40kg
Plank DB rows 2x 22.5/15kg
– Every 2 minutes- 6 lateral Burpees (include 0:00)

***

Independent Open gym WOD-

1. Complete 50 total strict pull ups

2. 10 rounds For time-
6 T2B
8 DB hang clean & jerk
32 Double unders / Jumping jacks

WOD 230904

Squat-

Front squat- 10 Minutes to build heavy 2 reps..

***

Metcon-

"Karen"
150 wall balls for time!!!

Cap– 10 Minutes.

***

Accessory work-

1. 4 Sets of :30 sec' Side plank. (no rest)
2. 4 sets of :20 work / :40 rest- Flutter kicks with plate

***

Row WOD-

5 rounds for time-
20 Cal row
10 DB Thrusters
40 Double unders

Every 2:00 minutes x 4 sets-
400/350 meters row

***

Independent Open gym WOD-

1. EMOM 6-
5 D ball bearhug squats

2. 20 AMRAP-
21 Cal bike
15 HRPU
9 Pull ups