האימון היומי

WOD 260208

Squat-

Every 1:30- for 5 rounds-
1 Hang squat clean
3 Front squats

***

Metcon-

In teams of 2-

12 AMRAP-
10-20-30-40.. etc Wall balls
2-4-6-8-10.. etc Burpees over 2 boxes..

***

Gainz–

On a running clock-

0:00-8:00–
Every 2:00- x 4 sets-
6+6 Single DB curl & press in lunge & 6+6 Bulgarian split squat

8:00-12:00– Rest & Transition

12:00-24:00–
Every 2:00- x 6 sets
6 Thrusters
– לבנות בהדרגה והמטרה ש-2-3 סטים אחרונים יהיו אתגרים מאוד

24:00-28:00– Rest & Transition

28:00-37:00–
Every 1:30- x 6 sets
Odd- 10-16 KB Sumo DL high pull
Even- 10 DB Pull throughs

WOD 260207

Core work-

Complete 10 Total reps of Turkish get ups- KB/DB

***

Metcon-

In teams of 2-

20 AMRAP-
21/18 Cal bike- Switch roles every 1:00
15 Dual DB "Devils" @2×22.5/15kg
9 Sync' DB goblet squat
3 Wall walks

WOD 260206

Lift-

Build heavy complex of-
1 HPC
1 Power clean
1 Squat clean

***

Metcon-

3 Rounds for time-
10 Power cleans @70/47.5kg
10 Bar muscle ups
Run 400 Meters

***

Gainz-

On a running clock-

0:00-16:00-
Odd- 3 back squats
Even- 5 Floor persses

16:00-32:00–
Odd- 5 Deadlifts
Even- 1-2 Rope climbs

32:00-35:00– Rest & transition

35:00-40:00–
EMOM- 3 “Devil thrusters”

WOD 260205

Endurance day-

5 Rounds of-
2:00 AMRAP Row for Calories
2:00 AMRAP Of 4 Burpees to target + 4 Single arm Thrusters @22.5/15kg
2:00 Rest

WOD 260204

FLOATTR day-

Choose one-

– Every 2:00, for 12 Minutes- (6 rounds)
Deadlift- 5-3-1-1-1-1 (6 sets to build RM1)

– Every 2:00, for 6 sets-
Front squat- 3-2-1-1-1-1

– Every 2:00 for 6 sets-
Split jerks 3-2-2-1-1-1

– Every 2:00, for 12 Minutes- (6 rounds)
6 Sets of 1 rep (Weighted) / 5 Assisted reps

***

Metcon-

10 AMRAP-
4 Hang squat clean @60/40kg
6 HRPU
8 Sit ups

WOD 260203

Push-

Every 2:00 for 6 sets-
Split jerks 3-2-2-1-1-1

***

Metcon-

Every 1:00 for 12:00 minutes
Rounds 1,4,7,10- 8 Single arm Devils @22.5/15kg
Rounds 2,5,8,11- 50 Double unders
Rounds 3,6,9,12- :50 Single KB rack hold/walk

***

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 Weighted sit ups (DB on chest)
– 12 Halos with plate
– 8 Deficit push ups