האימון היומי

WOD 230707

Metcon-

in teams of 2-

11 Rounds for time-
3 Rope climbs
5 D-ball over the shoulder
7 Burpee box jump overs

WOD 230706

Squat-

5 sets of- 4 Back squats
– 1st squats- 5 seconds pause
– 2nd squat- 3 seconds pause
– 3rd & 4th- normal pace

***

Metcon-

6 Rounds for time-
8 Alt' DB hang split snatch
8 OH lunges
12 Sit ups

RX= 22.5/15kg

WOD 230705

Skill-

The "Kipping pull ups"…

***

Metcon-

"Cindy on steroids"

20 AMRAP-
3 Bar Muscle ups
6 DB push press 45/30kg
9 single KB rack squats 32/20kg

WOD 230704

Lift-

Build MAX set of 5 Power clean & jerk- TOUCH & GO!!!

Then-
Build 1 rep MAX- Power clean

***

Metcon-

7 AMRAP-
12 Deadlifts
9 Hang power cleans
7 single DB cluster
30 "Mountain climbers

RX= 60/40kg

Goal– Go UNBROKEN!!!

***

Weightlifting Class-

5 sets
1 power clean
2 jerk dips
2 push press

5 sets
1 power clean
1 jerk dip
1 push press
1 push/power jerk

7 sets
1 squat clean
2 jerk dips
2 split jerk

Build to a heavy set –
1 power clean + 2 power/push jerk

Build to a heavy set –
1 squat clean + 2 split jerk

WOD 230703

Press-

Strict press- Build your 1 rep MAX

then-
Build heavy Complex of-
1 Push press
1 Push jerk
1 Split jerk

***

Metcon-

10 Rounds for time-
10 HRPU
30 DU
– Every pause= 5 burpees

***

Row WOD-

1) Benchmark- 2K

2) 5 Rounds for time-
9 DB Snatch 22/5/15kg
12 Cal row
15 HRPU

WOD 230702

Squat-

E2MOM-
1 Hang squat clean + 4 front squats

– Total of 6 sets

***

Metcon-

In teams of 2-

12 AMRAP-
14 Wall balls
7/5 Cal bike

– פרטנר ראשון מתחיל בוול בול, וממשיך לאופניים. פרטנר שני יכול להתחיל בוול בול מיד כשהראשון עובר לאופניים. וכך ניתן להמשיך ולעבוד במקביל