האימון היומי

WOD 260214

Metcon-

"Fat Amy"

For time-
50 Air squats
10 Burpees
40 Sit ups
10 Burpees
30 Lunges
10 Burpees
20 KBS
10 Burpees
10 Meters "Bear crawl"
10 Burpees
20 KBS
10 Burpees
30 Lunges
10 Burpees
40 Sit ups
10 Burpees
50 Air squats

– Beginner: 18+ minutes
– Intermediate: 15-17 minutes
– Advanced: 12-14 minutes
– Elite: <11 minutes

Scaling–
For Time:
40 Air Squats
5 Burpees
30 Sit-Ups
5 Burpees
20 Lunges (alternating legs)
5 Burpees
10 Kettlebell Swings (35/26 lb)
5 Burpees
10 meter Bear Crawl
5 Burpees
10 Kettlebell Swings (35/26 lb)
5 Burpees
20 Lunges (alternating legs)
5 Burpees
30 Sit-Ups
5 Burpees
40 Air Squats

WOD 260213

Push-Pull-

Complete 3 super sets of-
8 DB Floor press
8 DB Bent over rows

***

Metcon-

Every 3:00, for 5 rounds-
4 Bar MU
8 Box jump overs
16 DB snatch
– Goal i to have at least :45 Rest..

***

Gainz–

On a running clock-

0:00-9:00–
Every 1:30- x 6 sets-
AMRAP of strict pull ups
– Rest in plank position until next set

9:00-12:00– Rest & Transition

12:00-22:00-
Every 2:00- x5 sets-
15 Meters weighted walking lunges (DBs)
22.5 Meters Farmer carry (KBs)

22:00-25:00– Rest & Transition

25:00-37:00–
Every minute x 4 rounds-
– 8 Strict Tuck ups / K2C
– 12 Halos with plate
– 8 Deficit push ups

WOD 260212

Core-

Complete 3 Super sets of-
6+6 KB suitcase DL
12 Russian twists

***

Metcon-

In teams of 2-

7 Rounds for time-
21/16 Cal bike
15 Deadlifts @100/65kg
15 T2B

WOD 260211

Squat-

Back squat-
1 Back squat- Every :30, for 15 rounds!!!

***

Metcon-

14 AMRAP-
30 Air squats
20  Plate Ground to OH
10 Burpees to plate
5 Strict pull ups

WOD 260210

Push-

2 sets of- 3 Strict presses + 1 push push press
2 sets of- 2 push presses + 1 jerk

***

Metcon-

1:30 AMRAP / 1:30 rest- for 4 rounds..
Complete 16 Single DB hang clean & jerk @30/20kg
– AMRAP of double unders in the remaining time!!!
– Count total DU

***

Gainz–

0:00-8:00–
Every :30- x 16 sets-
3 HPC 

8:00-12:00– Rest & Transition

12:00-22:00-
Every 2:00- x5 sets-
5 Strict presses
8 Dual DB bent over rows

22:00-25:00– Rest & Transition

25:00-37:00–
Every minute x 4 rounds-
– 8 DB Biceps hammers
– :50 Single arm plank
– 8 Cyclist squats

WOD 260209

Lift

Complete 3 Triple sets-
– 6+6 Single leg RDL
– :20 Sorenson hold
– :40 Single arm plank

***

Metcon-

20 AMRAP-
Run 150 Meters with medball on shoulder
1-2-3-4-5.. etc Wall walks
9-12-15-18-21.. etc Dual KB DL