האימון היומי

WOD 230613

Lift-

3 sets-
3 segment power snatch- (Inch, Knees, Hips)

3 sets-
1 power snatch + 1 squat snatch

***

Metcon-

For time-
20 DB snatch
25 T2B
20 DB snatch
25 T2B
20 DB snatch

RX= 22.5/15kg

***

Weightlifting Class-

5 sets
3× Muscle snatch + OHS

5 sets
1 low hang tempo power Snatch
1 low hang tempo squat Snatch

3 sets
1 low hang tempo power Snatch
1 low hang power snatch

3 sets
1 low hang tempo squat Snatch
1 low hang squat snatch

5 supersets
5 snatch deadlifts + 25 sec' hollow hold

WOD 230612

Push/pull-

EMOM 12-
Odd- 8 DB push press
Even- 2 legless rope climbs

***

Metcon-

10 AMRAP-
1-2-3-4-5-6-7.. Burpee pull ups
3 D ball over the shoulder 60/40kg

***

Row WOD-

1) 10 rounds-
250 Row
1 minute rest

3 minutes rest, immediately into-

2) For time-
1500 meters.

WOD 230611

Metcon-

For time-
15-12-9-6-3 Front squat- of the floor..
30-24-18-12-6 Plank rows

RX= 80/50kg Barbell, 22.5/15kg DB

***

Accessory work-

3 sets of 8+8 Bulgarian split squat

WOD 230610

Core-

Complete 4 super sets of-
10+10 Side plank rows
30 Seconds weighted plank

***

Metcon-

For time-
20 Burpees to target
30 DB snatch
20 "Devil press"
30 DB hang clean & jerk
20 Burpee box jumps

RX= 22.5/15kg

WOD 230609

Metcon-

In teams of 2-

20 AMRAP-

21/18 Cal bike

6 Rounds-
5 KB Deadlifts
10 Meters Farmer carry
5 KB Deadlifts
10 Meters Farmer carry

RX= 64/40kg (2 kbs)

***

Accessory work-

Complete total of 10 Turkish get ups.

WOD 230608

Push-

Dips on Boxes- 4 sets of 6-12 reps

***

Metcon-

For time-
25 Shoulder to OH
20 HPC
150 DU
20 HPC
25 Shoulder to OH

RX= 60/40kg